RCA 'Beat Your Mates' Workout
Finished
Jump in and push yourself in a specific way that will help you crush your mates legs at the end of rides. With a mixture of intervals starting with hard start VO2, then 2x steady state efforts before the crunch time anaerobic intervals to really empty the tank. This will be a banded no drop ride so you can do your own power and stay with the leaders.
1:04:00
Duration
50
Field size
Group Workout — 50-rider field
Unranked — this one is just for the ride
Single Pen
Nothing beyond a trainer
None weather, Light wind, Day
Organized by
Figure Of Eight
Warning: May feel more like infinity.
- Duration
- 1:04:00
Workout
Beat Your Mates Around the Block Workout
1h 4m78 tss
Workout designed to give you a balanced workout that hits the demands associated with performing in a local bunch ride or a short race.
3 styles of efforts:
1st set= hard start VO2 to efficiently challenge your oxygen consumption and glycolytic power.
2nd set= Z3/ steady state efforts after hard work to challenge your muscular endurance.
3rd set= Anaerobic efforts to push your top end power and ability to produce high power with fatigue already in the legs.
10m
20m
30m
40m
50m
60m