Week of March 1

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Nicole McLain
Nicole McLain
Posts: 33
March 4, 2020 7:58 AM

1.       Warm up

20 min @ 112-131 bpm
Zone 1: Active Recovery-Zone 2: Aerobic Capacity

2.       Repeat 3 times

1.       VO2

3 min @ 178-196 bpm
Zone 3: Tempo Rides-Zone 4: Threshold

2.       Anaerobic Sprint

1 min @ 196-215 bpm
Zone 4: Threshold-Zone 5: VO2 Max

3.       Rest

5 min @ 122-140 bpm
Zone 1: Active Recovery-Zone 2: Aerobic Capacity

3.       Cool Down

20 min @ 112-131 bpm
Zone 1: Active Recovery-Zone 2: Aerobic Capacity