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See Saw
10 minute warmup
Effort build
Total Time: 01:03:00
Category: Muscular endurance
Author: 10156245952186435@facebook
Intervals
Block: Warm up
10 minutes of Easy at zone recovery
3 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 75% of FTP]
1 minute [ERG watts = 100% of FTP]
1 minute at zone VO2-MAX
3 minutes of Easy at zone recovery
Block: OD Efforts
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery
Block: Cool down
7 minutes at zone recovery
»
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