Training Log Archive: GD44

https://www.trainerroad.com/cycling/rides/17800085...

Bashful +1 is 3 sets of 7x1-minute intervals at 125% FTP where recoveries between intervals are 30 seconds long and recoveries between sets of intervals are 8 minutes long.

Primarily, these efforts are about improving your maximum aerobic power or your ability to repeatedly operate at or near it.

Intervals like these can raise your aerobic ceiling and create room for later improvements in your VO2max, and in the process they'll bring about aerobic adaptations that benefit your performance across the board.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:03	00:00:03	0.1%	0	0
1	Active Recovery	00:31:49	00:31:49	50.8%	1	118
2	Endurance	00:05:10	00:05:10	8.3%	118	163
3	Tempo	00:00:31	00:00:48	0.8%	163	188
	Sweet Spot	00:00:17		0.5%	188	203
4	Threshold	00:00:41	00:00:41	1.1%	203	227
5	VO2 Max	00:06:32	00:21:29	10.4%	227	259
	Anaerobic	00:14:57		23.9%	259	3000