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SST 2017 #6 of 10 - Daily Workout 09.07.17

September 7, 2017

Kicking things up a notch by extending the work set and cutting it down to 2 rounds. Big steps towards hitting a single 20' effort in the middle of a workout. We'll keep things at 2 rounds (for week 8-10) and creep ever closer to the goal. 

 

Recap: Click on previous weeks for the workout

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6: Bumping up 2' of 75-80% on the front end and adding 1' of 85-95%. Also cutting it to two(2) rounds since each working set is 13' with a 7' recovery set following. 

Week 7: Recovery week on the horizon 

 

Warm up:

10' easy and building towards low end zone 2

3x(30" high cadence/30" soft pedal) 

2' zone 3 (mid to low range) 

1' zone 4 (mid range) 

2' easy - aka 50% of FTP

2' @60% of FTP

(20' warm up) 

 

Main Set: 2 rounds

5' @75-80% wattage or 80-85% HR 

5' @85-95% w or 85-100% HR

3' @75-80% wattage or 80-85% HR

5' @50% w or easy effort to get HR back into zone 2 

2' @60% w or HR in mid/low z2

(20' rounds/40' set/60' total) 

 

Warm down: 

- Take a few extra minutes to spin easy here, if/as needed

 

Cheers!

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