04.07.2020
Virtual Ride #4
“170 Proof”

WHEN: Thursday, 4/9 @ 7:00pm

WHERE: *Virtual ZOOM Meeting & Facebook LIVE  

*ZOOM meeting available only for RTA Club members. Details on how to join in the Team App

**Last week when we made the invite OPEN TO ALL, we were hacked. Therefore, going forward, non RTA members can join via Facebook LIVE.

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: “170 Proof”

You’re going to want to HANG ON TO YOUR HAT for this bad boy! Join us adn we’ll get through this together.

Total Time: 55 minutes

Warm up:

  • 10 min @ 50-65% – rpm: 80-90 rpm; RPE: 4-5/10


MAIN SET:

10x

  • 0:45 sec @ 170% FTP (RPE: 13/10) / 3:15 min @ 60% (RPE: 5/10)

 

Cool Down:

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

 

Download the “ERG” power file:

ZWIFT File

Trainer Road / ROUVY / ect

 

NEED HELP?

2 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *