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Result for: SweetSpot Over/Unders

Activity Began: 04/21/2014 9:34 PM
Duration: 00:32:04
Distance: 5.11 mi / 8.23 km
Average Speed: 15.4 mph / 24.8 kph
Average Pace: 3:53 min/mile / 2:25 min/km
Normalized Power: 184 watts
Training Stress Score: 2147483647
Calories: 339
Activity: Bike
Description:

Zone 4 Over/Unders- Target 20 minute blocks of sweet-spot work designed to raise the sustained power threshold from beneath. Also will help acclimate to 20 minute sustained efforts- and the "fluctuating" load will keep leg speed variable.

Warm Up: Steady 15 minutes of zone 1 intensity. Keep cadence comfortable but work in some high RPM 1 minute spin ups.

Main Set: (2) 20 minute blocks of SweetSpot Over/Unders. 5 minutes rest between blocks.
-Blocks will each be (5) 4:00 intervals, alternating between 85% and 95% intensity.

Cool Down: 10 minutes at 60%, followed by 5 minutes at 50%

Notes: Self-selected cadence is fine for these intervals. For the WarmUp and CoolDown portion, spin slightly higher than you normally would. Around 100rpm is great.

Download: TrainingPeaks PWX file
Workout: SweetSpot Over/Unders
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