ENDURANCE & VO2 6 x 3/3 (3:00) - Week 2 - Day 7
WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up the legs.-------MS1: Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) for the next hour. Flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100. During the 2nd hour, get in VO2Max work. Complete 6 x 3 minutes at VO2Max (Power Z5, HR Z5, RPE 6-7) with 3 minutes rest in between each at Endurance (Power Z2, HR Z2, RPE 2-3). Ride in Endurance (Power Z2, HR Z2, RPE 2-3) for the remainder of the ride.-------CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)
- Author: Sibs
- Sport: bike
- Duration: 170 min
- Dominant zone: VO2Max
- Intensity: 0.83
- Created: 2020-08-21T10:07:08.588Z
- Updated: 2026-04-22T10:44:06.731Z
Structure
- 2:30 min @ 55% (55w) 85 rpm
- 2:30 min @ 75% (75w) 85 rpm
- 60 min @ 75% (75w) 85 rpm
- 6X
- 3 min @ 120% (120w) 85 rpm
- 3 min @ 75% (75w) 85 rpm
- 54 min @ 75% (75w) 85 rpm
- 1:53 min @ 65% (65w)
- 1:53 min @ 61% (61w)
- 1:53 min @ 59% (59w)
- 1:53 min @ 56% (56w)
- 1:53 min @ 54% (54w)
- 1:53 min @ 51% (51w)
- 1:53 min @ 49% (49w)
- 1:49 min @ 45% (45w)