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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 1 days ending Dec 14, 2019:

activity # timemileskm+m
  Cycling - turbo 1 1:30:00 38.56(2:20) 62.06(1:27)
  Total1 1:30:00 38.56(2:20) 62.06(1:27)

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Sa

Saturday Dec 14, 2019 #

2 PM

Cycling - turbo 1:30:00 intensity: (37:48 @1) + (4:14 @2) + (17:05 @3) + (17:10 @4) + (13:43 @5) 62.06 km (1:27 / km)
ahr:126 max:153

https://www.trainerroad.com/career/garydavies44/ri...


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:0000:00:000.0%00
1Active Recovery00:37:4800:37:4842.0%1134
2Endurance00:04:1400:04:144.7%134185
3Tempo00:00:4700:17:050.9%185215
 Sweet Spot00:16:18 18.1%215232
4Threshold00:17:1000:17:1019.1%232259
5VO2 Max00:13:3500:13:4315.1%259295
 Anaerobic00:00:08 0.1%2953000


Description
Warlow is 5x9-minute over-under intervals alternating between 2 minutes at 95% FTP and 1 minute at 110% FTP with 6-minute recoveries between intervals.


Goals
This workout chiefly aims to develop your ability to handle changes in pace while maintaining a high level of work and enhance muscle endurance in the process.

The surges flood the muscle with metabolic byproducts bringing with them the desire to ease up, don't.

Hold that burn, then back off only slightly during the valleys in order to work through the burn and effectively train your muscles to process the buildup while still doing a lot of work.

These intervals can increase your ability to better process lactate thereby increasing not only how long you can work above FTP but also increasing FTP itself.

Try to keep your cadence in the 85-95rpm range whether enduring a valley or powering through a short surge.

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