Cycle [ET Lockdown Session]

Tuesday 07 Jul
All Day
Map Unavailable
Zoom Indoor Cycle Session for tomorrow at 6pm (go to ET FBP)
Ramped VO2 intervals
Warm Up
Keeping gearing/resistance fairly low and focus on cadence targets.
0-3mins @90rpm easy RPE 1-3
3-4mins @95rpm moderate RPE 4-6
4-5mins @100rpm moderate RPE 4-6
5-6mins @105rpm moderate RPE 4-6
6-7mins @110rpm vigorous RPE 7-8
7-7:30 mins @120-130rpm vigorous RPE 7-8
7:30 -10 mins @80-90rpm easy RPE 1-3
Main Set (hold 95rpm+ for the efforts, building cadence for last minute and active recovery 90rpm with very low resistance)
5 mins Vigorous RPE 7-8 Zone 5 %FTP105-120%
5 mins Recovery RPE 1-3
5 mins Vigorous RPE 7-8 Zone 5 %FTP105-120%
5 mins Recovery RPE 1-3
5 mins Vigorous RPE 7-8 Zone 5 %FTP105-120%
5 mins Recovery RPE 1-3
5 mins Vigorous RPE 7-8 Zone 5 %FTP105-120%
5 mins Recovery RPE 1-3
5 mins Vigorous RPE 7-8 Zone 5 %FTP105-120%
Cool Down
10 mins Easy Spin @80-90rpm RPE 1-3