#115-DPC Taper Session - 5x 30"
The Goal Of This Session: is to ensure you are at the start line in a few days in perfect physical & mental shape
10 min WU
6x 30" efforts in Zone 6+ Power, RPE 8+.
10 minutes recovery, RPE 1
Keep your cadence high at race/TT rate throughout
Focus on having everything ready for your upcoming event.
Here's a DPC guide on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/
Also check out the DPC Ultimate Recovery Guide: http://www.directpowercoaching.com/ultimate-recovery-guide/
- Author: Apoll87
- Sport: bike
- Duration: 55 min
- Dominant zone: VO2Max
- Intensity: 0.69
- Created: 2021-03-18T12:24:10.953Z
- Updated: 2026-04-22T10:49:55.787Z
Structure
- Warm-Up 10 min @ 25-75% (25-75w)
- Active 3 min @ 75% (75w) 95 rpm
- Active 2 min @ 81% (81w) 95 rpm
- Active 1 min @ 90% (90w) 95 rpm
- Active 2 min @ 81% (81w) 95 rpm
- Active 1 min @ 90% (90w) 95 rpm
- Active 2:30 min @ 50% (50w)
- Active 30 sec @ 120% (120w)
- Active 5 min @ 50% (50w)
- Active 30 sec @ 120% (120w)
- Active 4:30 min @ 50% (50w)
- Active 30 sec @ 120% (120w)
- Active 4:30 min @ 50% (50w)
- Active 30 sec @ 120% (120w)
- Active 4:30 min @ 50% (50w)
- Active 30 sec @ 120% (120w)
- Active 4:30 min @ 50% (50w)
- Active 30 sec @ 120% (120w)
- Active 2:30 min @ 85% (85w) 95 rpm
- Cooldown 5 min @ 75-25% (75-25w)