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SST 2017 #10 of 10 - Daily Workout 10.05.17

October 5, 2017

We've made it to week 10! Give yourself a pat on the back then get ready to rock n' roll! 

 

Links to previous weeks: 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9 

Week 10: Final week! Now I'm writing the workout in a way that breaks things up and mixes it up a bit. However you can splice this up however you want just as long as you're spending 20' in that 75-95% range. Build into it and your body will adapt! 

 

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: 

4' @75-80% wattage or 80-85% HR 

4' @85-95% w or 85-100% HR

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

3' @85-95% w or 85-100% HR

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

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

1' @75-80% wattage or 80-85% HR

1' @85-95% w or 85-100% HR

(20' set/51' total) 

 

Warm down: 

5' @50% or easy effort

2' @50-60% w/100rpm cadence 

2' super easy to finish shaking things out

(9' warm down/60' total)

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