03.30.2020
Virtual Ride #3
“QUAD CONTROL”

WHEN: Thursday, 4/2 @ 7:00pm

WHERE: Virtual Meeting – LINK EXPIRED

(click the link when you want to login)

WHO: ANYONE who wants a little company while they get a coached workout. FREE and OPEN TO THE PUBLIC. Feel free to share with friends.

 

~ COVID-19 Virtual Group Ride Details ~

This week’s workout: “QUAD CONTROL”

Total Time: 63 minutes

Warm up:

  • 5 min @ 50% – rpm: 80-90 rpm; RPE: 4/10
-
  • 5 x :30 sec (max cadence) / :30 sec (easy spin) @ 65%; RPE: 5/10 

MAIN SET:

2x

  • 3 min @ 90% – rpm: 88-92 rpm; RPE: 8/10
  • 3 min @ 90% CLIMB – rpm: 60-65; RPE: 8/10
  • 2 min @ 110% CLIMBING – rpm: 50-55); RPE: 10/10
  • 5 min @ 55% DECENDING – rpm: 95; RPE: 4/10
  • 2 min @ 55% Recovery – rpm: 80-90; RPE: 4/10AERO – 8:30 min @ 80% FTP

(Skip 2 min @ 55% Recovery on 3rd repeat and go straight to “Cool Down”)

Cool Down:

  • 10 min down to 45% of FTP; RPE 3/10

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