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SST 2017 #7 of 10 - Daily Workout 09.14.17

September 14, 2017

Week 7 of the Steady State Training build up! As promised this week is a recovery week before our final push towards a 20' steady effort! 

 

Links to previous weeks: 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7: Dropping 2' of 75% work off the front end, 1' on the back end, and cutting the 85-95% down to 2'. Also bumping up the time spent at 60%. Overall 5' less of work per round for this recovery week. 

 

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

3' @75-80% wattage or 80-85% HR 

2' @85-95% w or 85-100% HR

2' @75-80% wattage or 80-85% HR

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

4' @60% w or HR in mid/low z2

(16' rounds/32' set/52' total) 

 

Warm down: 

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

 

We'll bump it back up next week as we get closer to our 20' non-stop effort between 75 and 95%!

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