TE December Indoor Cycling Challenge

[Susan Otcenas]

Great cycling class this morning.

Here was the workout.

14 minute warmup

Workset 1 (8 minutes total):

4 x 1:30 ramps from low Z2 (75% of threshold) to Threshold, all at 95rpm.
(So, lock in at 95rpm at low zone 2 wattage, then over 1.5 minutes, progressively increase the tension - while maintaing 95rpm - such that you are working at threshold power at the end of the 1.5 minute segment. )

2 minutes low Z2 recovery

Workset 2 (6 minutes):

4 minutes at low Z3 (90% of threshold) as follows:
1:00 at 70rpm
1:00 at 95 rpm
1:00 at 70 rpm
1:00 at 95 rpm

2 minutes low Z2 recovery

Workset 3 (24 minutes):

4:00 at low Z3 at 95rpm, 2:00 at low Z2 at choice cadence
4:00 at low Z3 at 70rpm, 2:00 at low Z2 at choice cadence
4:00 at low Z3 at 95rpm, 2:00 at low Z2 at choice cadence
4:00 at low Z3 at 70rpm, 2:00 at low Z2 at choice cadence
(My choice cadence is 90-95 rpm)

Workset 4 (8 minutes):
0:30 at high Z5, low Z5 (120-130% of threshold) at 70 rpm
1:00 Z1 recovery
0:30 at high Z5, low Z5 (120-130% of threshold) at 95 rpm
1:00 Z1 recovery
repeat 2 more times

8 minute cooldown

Total workout was 1:09:00 - Workout chart attached. Watts in yellow, cadence in green.