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Result for: Progressive Tempo

Activity Began: 03/13/2014 5:12 PM
Duration: 00:54:32
Distance: 13.21 mi / 21.27 km
Average Speed: 18.8 mph / 30.2 kph
Average Pace: 3:12 min/mile / 1:59 min/km
Normalized Power: 217 watts
Intensity Factor: 0.65
Training Stress Score: 38
Calories: 679
Activity: Bike
Description:

WU: 10-15 minutes working into ENDURANCE Z2 (181-245w) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Tempo intervals help build aerobic fitness and muscular endurance. Complete 1 x 60-minute TEMPO ZONE: Z3 (246-293w) effort. This effort is progressive, meaning we will finish stronger then we start. Break the effort into two 30-minute sections and focus on completing the second 30 minutes at a slightly higher watts (280w avg) average than the first 30 minutes (265-270w avg). Try pushing a bigger gear in the second 30 minutes, as well. Terrain: Mixed. Cadence 75-85 (try using one harder-to-pedal gear and one self-selected). Ride all other times at ENDURANCE Z2 (181-245w) pace.
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CD: 10-15 minutes of easy spinning in ACTIVE RECOVERY Z1 (000w-181w).

Download: TrainingPeaks PWX file
Workout: Progressive Tempo
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