10 min Tempo Efforts

Submitted by 1664255112@facebook on Sat, 2011-02-12 01:11

warmup 15 min at 150-180 watts high cadence small ring, 1/2 way thru warmup do a 1min 400 watt effort.

(4) 10 min efforts at 250-275 watts in the big ring, 3min recovery between each. Under 225 for filler.

cool down 10min.
Planned Time: 1:30

Total Time: 01:07:00

Category: Strength

Author: 1664255112@facebook

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15 minutes of warm up at cadence 100 and zone recovery
listen to interval

10 minutes of tempo effort at cadence 92 and zone sub-LT
listen to interval

3 minutes of recover at cadence 100 and zone recovery
listen to interval

10 minutes of tempo effort at cadence 92 and zone sub-LT
listen to interval

3 minutes of recover at cadence 100 and zone recovery
listen to interval

10 minutes of tempo effort at cadence 92 and zone sub-LT
listen to interval

3 minutes of recover at cadence 100 and zone recovery
listen to interval

10 minutes of tempo effort at cadence 92 and zone sub-LT
listen to interval

3 minutes of recover at cadence 100 and zone recovery


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