road bike intervals (Cycle U) 1:00:00 [4] 12.54 mi (4:47 / mi) +1ft 4:47 / mi
ahr:128 max:160 slept:8.0
cycle U
Warm-up - 20 minutes
2 sets of 2 min at RPE 8/ 1 min rest x 5:
- Watts 180 / HR 154
- Watts 200 / HR 156
- Watts 200+ / HR 160
- Watts 145 / HR 153 ...legs or head gave up a little
- Watts 175 / HR 158
4 min rest: HR 111
- Watts 180 / HR 152
- Watts 175+ / HR 157
- Watts 175+ / HR 157
- Watts 155 + / HR 156
- Watts 180 / HR 158
4 - 30 seconds 100-120 rpm's w/ 20 seconds rest