Result for: 3/2/1 Cadence, 3/2/1 strength
Activity Began: 08/06/2014 8:58 AM
Duration: 01:00:32
Distance: 14.69 mi / 23.65 km
Average Speed: 14.6 mph / 23.5 kph
Average Pace: 4:06 min/mile / 2:33 min/km
Normalized Power: 134 watts
Intensity Factor: 0.64
Training Stress Score: 41
Calories: 466
Activity: Bike
Description:
WU: 10 minutes, then 5 min. where you insert 4 x :30 of high cadence drills
MS: 3 x through (3 minutes at 100 rpm's/2 minutes at 105/1 minute at 110 rpm's), RELAX upper body and calves, power should be light (no higher than 70%), this is about neuromuscular training/efficiency). Ride EASY for 2 min. between each interval)
When done, do 3 x thru (3 min. at 70 rpm's/2 min. at 80/1 min. at 90), do this at solid zone 2/3 effort
CD: Rest of time.
Download: TrainingPeaks PWX file
Workout: 3/2/1 Cadence, 3/2/1 strength
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