PowerFix 60 - Thursday Morning

WU: 15 - 20 min @ 60 - 70% (RPE 3 - 4) Main: 15 min @ lvl3 80 - 85% 90 - 100rpm (RPE 4 - 5) 5 min rest 15 min @ lvl3 80 - 85% 90 - 100rpm (RPE 4 - 5) Second Sets: 2 min @ lvl4 92-105% 1 min rest 2 min @ lvl4 92-105% 3 min rest 2 min @ lvl4 92-105% CD: 15 - 20 min @ 50% (RPE < 2) ------------------------------------------------ Tempo: Riding at 76-90% provides the most physiological benefit, by producing a sub threshold stress. Tempo should be done at a pace that feels fast and also takes some work. Threshold: Added at the end of a build up of tempo, this will help push the "envelop" and build a much more stronger resistance to fatigue.