Inspired Training z2 and sprints
Organized By: Debbie Preller
8min warmup ramp. 3min easy gear spin up- start 100RPM. Increase by 5RPM every 30sec to 125RPM. Restart at 100RPM. this time increase every 15sec to 150+. Recover 2min
8x z2 7:40min then low cadence/hard gear seated sprint x10sec into standing all out sprint x10sec. recover 20sec
Group Workout
Ranked
Bots
Equipment
0
Pens
Single Pen
Crossover Circuit
Duration
1:28:00
Conditions
Wind
Light
Time of Day
Mixed
Precipitation
Mixed
z2 plus Tractor Pulls & Sprints 10min w/u
1h 28m87 tss
8min w/u warm up Z1-Z2, then 6min cadence drills After warming up do 8 efforts of 10-15 seconds Low Cadence Tractor Pulls followed immediately by an All Out Sprint of 10-12 seconds with at least 8 minutes -Z2 rest between them.
So 5x:
~10sec Large gear - seated Tractor Pull
~10sec All Out Sprint - Out of the Saddle
8min min z2 In Between
Plenty of cool down.
10m
20m
30m
40m
50m
60m
70m
80m
