March 28, 2019 – Bike

March 28, 2019 – Bike

BIKE

GNT:
10 minute warm up
3- 5 sets of:
2 minutes Zone 3
2 minutes Zone 1
15-20 Seconds Zone 5
2 minutes Zone 1
10 minutes cool down

Zone 1: You can talk easily
Zone 3: Slightly labored breathing. You can speak just a few words at a time
Zone 5: Hard, heavy breathing. It is impossible to speak


Lavaman:
10 min warm up,
10 minutes @ 75% FTP
3 min @ 90-95% FTP
10 min @ 80% FTP
3 min @ 90-95% FTP
10 min cool down