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Feb 4, 2014, 5:45 am

Max 90%_3minutes

15-20min warm-up with a 4x1min builds to max: two with hi-rpm and a two with bigger gear.

6-8x3minute at 90-95% of your VO2max wattage. Build into these a little and really find your grove by the 3rd rep.

4-5min recovery on all these.

I am looking for about 320-340watts on these reps all month. ...about 20-30watts less than your VO2max.

15-20min warm-up with a 4x1min builds to max: two with hi-rpm and a two with bigger gear. 6-8x3minute at 90-95% of your VO2max wattage. Build into these a little and really find your grove by the 3rd rep. 4-5min recovery on all these. I am looking for about 320-340watts on these reps all month. ...about 20-30watts less than your VO2max.
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By: Andy Johnson
Distance: 25.0 mi
Selected: 25.0 mi
Moving Time: 01:16:59
Gear: 2009 Specialized Tarmac Pro
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Page Views: 12
Departed: Feb 4, 2014, 5:45 am
Distance: 25.0 mi
Selected distance: 25.0 mi
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:17:01
Selection Duration: 4621
Moving Time: 01:16:59
Selection Moving Time: 01:16:59
Stopped Time: 00:00:02
Calories: 1100
Max Watts:
Avg Watts: 249 ( with 0s)
WR Power
Work
Max Speed: 24.1 mph
Avg Speed: 19.5 mph
Pace: 00:03:04
Moving Pace: 00:03:04
Max Cadence: 100 rpm
Min Cadence: 19 rpm
Avg Cadence: 87 rpm
Max HR: 152 bpm
Min HR: 42 bpm
Avg HR: 110 bpm

Time spent at or above each speed
Average grade at each speed

  • FIT Course

    Best format for turn-by-turn directions on modern Garmin Edge Devices

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