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SST 2017 #9 of 10 - Daily Workout 09.28.17

September 28, 2017

It's getting close! We're at week 9 of 10, grinding away! 

 

Links to previous weeks: 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9: Last week was 25' of total work in a 15' then 10' block. This week it's a 16' block followed by an 8' block, total time of 24'. Extending the time spent at 85-95% so play it smart and build into things. 

 

Warm up:

10' easy and building towards low end zone 2

5x(30" high cadence/30" soft pedal) 

-- 2 rounds of the below -- 

2' zone 3 (mid to low range) 

1' zone 4 (mid range) 

2' easy - aka 50% of FTP

**+2' easy after round #2**

2' @60% of FTP

(31' warm up) 

 

Main Set: 

8' @75-80% wattage or 80-85% HR 

8' @85-95% w or 85-100% HR

4' @50% w or easy effort to get HR back into zone 2 

4' @85-95% w or 85-100% HR  

4' @75-80% wattage or 80-85% HR

(28' set/59' total) 

 

Warm down: 

3' @50% or easy effort

2' @50-60% w/100rpm cadence 

1' super easy to finish shaking things out

(6' warm down/65' total) 

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