04.21.2020
Virtual Ride #6
“Pinky Blister”

WHEN: Thursday, 4/23 @ 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: “Pinky Blister”

This one is going to STING! 

Total Time: 61 minutes

Warm up:

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

– 5 x (:30 @ 100% (RPE: 9/10) / :30 sec @65%)

MAIN SET:

5 x (:45 sec @ 200% (14/10); rpm: 95-100 /
3:15 @ 70% (6/10); rpm: 90)

PULL THE LINE –
5 min @ 92% (8/10); rpm: 95

SURGE –
1 min @ 110% (10/10); rpm: 100

Drop Back –
5 min @ 80% (7/10); rpm: 90

5 x (:45 sec @ 200% (14/10); rpm: 95-100 /
2:15 @ 70% (6/10); rpm: 90)

Cool Down:

5 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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