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SST 2017 #8 of 10 - Daily Workout 09.21.17

September 21, 2017

Back to the grind ladies and gentlemen! 

 

Links to previous weeks: 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8: Making it one round of the main set, breaking the segments into a 15' block and 10' block for 25' of total work. In week 6 it was 13' of work for 2 rounds = 26' of total work. 

 

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

5' @75-80% wattage or 80-85% HR 

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

5' @75-80% wattage or 80-85% HR

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

3' @60% w or HR in mid/low z2

5' @75-80% wattage or 80-85% HR 

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

(33' set/53' total) 

 

Warm down

3' @50% or easy effort

2' @50-60% w/100rpm cadence 

2' super easy to finish shaking things out

 

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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