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Result for: Better Cycling - Endurance 8s Bursts 45min

Activity Began: 02/19/2015 4:09 PM
Duration: 00:56:47
Distance: 18.51 mi / 29.81 km
Average Speed: 19.7 mph / 31.7 kph
Average Pace: 3:03 min/mile / 1:53 min/km
Normalized Power: 206 watts
Intensity Factor: 0.75
Training Stress Score: 54
Calories: 672
Activity: Bike
Description:

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 280
Warm up 15mins building from 100w up to 250w then have 5mins easy spinning.
-45mins @ 170-180watts
**Make the last 8 Seconds of each FIFTH minute an 8 second hard burst. Pick cadence up to 100rpm and push up 1-2 gears. You should hit 370-400w. Back off quickly after these and get back to steady endurance effort.
Cool down 5-10mins Easy spinning

Better Cycling
http://www.bettercycling.co.uk
Welcome to Better Cycling - cycling training from Mike Wilson and Iain Grant.
The Better Cycling team have the ideal mix of both scientific and competitive backgrounds. They bring outstanding experience in cycle / triathlon coaching, fitness assessments and Retul bike fitting.

Download: TrainingPeaks PWX file
Workout: Better Cycling - Endurance + 10s Bursts 45min
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