04.14.2020
Virtual Ride #5
“Spoonful of Sugar”

WHEN: Thursday, 4/16 @ 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

**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: “Spoonful of Sugar”

Don’t be fooled by the name. You’re going to be happy you have company for this one ;)

Total Time: 59 minutes

Warm up:

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

– 0:30 sec @ 100% FTP (RPE: 9/10) / 0:30 sec @ 60% (RPE: 5/10)

MAIN SET:

REPEAT 2X

1. ON – 2 min @ 115% FTP (10/10); rpm: 95

OFF – 4 min @ 55% FTP (4/10); rpm: 80-90

2. ON – 1:30 min @ 125% FTP (10/11); rpm: 95

OFF – 3 min @ 55% FTP (4/10); rpm: 80-90

3. ON – 1 min @ 150% FTP (10/12); rpm: 95

OFF – 2 min @ 55% FTP (4/10); rpm: 80-90

4. ON – 0:45 sec @ 175% FTP (10/13); rpm: 95

OFF – 1:30 min @ 55% FTP (4/10); rpm: 80-90

5. ON – 0:30 sec @ 200% FTP (10/14); rpm: 95

OFF – 1 min @ 55% FTP (4/10); rpm: 80-90

Cool Down:

10 min down to 50% of FTP; RPE 4/10; rpm: 80-90

Download the “ERG” power file:

ZWIFT File

Trainer Road / ROUVY / ect

NEED HELP?

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