Week 7 - Day 4 - SST 2 x 30/5 & TEMPO 1 x 45
WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3), with 3 x 1-minute fast pedals to wake up legs.-------MS1: Sweet Spot Intervals. Complete 2 x 30-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 4), with 5 minutes of rest and easy spinning between intervals. 10 minutes at Endurance (Power Z2, HR Z2, RPE 2-3), then continue on to MS2...-------MS2: Complete one 45 minute effort at Tempo (Power Z3, HR Z3, RPE 3-4). Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected)-------CD: 15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).
- Author: Sibs
- Sport: bike
- Duration: 130 min
- Dominant zone: Tempo
- Intensity: 0.86
- Created: 2020-08-21T13:34:31.574Z
- Updated: 2026-04-22T10:44:06.731Z
Structure
- 2:30 min @ 55% (55w) 85 rpm
- 2:30 min @ 75% (75w) 85 rpm
- 2X
- 30 min @ 90% (90w) 85 rpm
- 5 min @ 75% (75w) 85 rpm
- 5 min @ 75% (75w) 85 rpm
- 45 min @ 85% (85w) 85 rpm
- 2:30 min @ 75% (75w) 85 rpm
- 2:30 min @ 60% (60w) 85 rpm