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March 1, 2007
Temp workout
Yesterday I did a 60 minute tempo workout with 20 second accelerations every 5 minutes @ over 400 watts. These were to be done seated. I did a 10 min. wu with 3x1min efforts to warm up the legs. I then jumped right into the temp interval. I kept my watts at about 190 for the 60 minutes. The first three 20 second sprints averaged 395 - 405, the next four intervals pushed up to 415 - 430, and the final four started to push towards 450 - 470. The final sprint averaged 503. While these were short bursts, what I really wanted to ensure is that I could easily return to a tempo pace with out slacking off. I was able to do this well and inbetween each sprint, I varied my position from a standard top-bar position to in the drop to time trial. I am definitely starting to feel the fitness come into play and am reacting well to the increased intensity during this build phase. Below is a summary of the workout from Training Peaks:
Posted by kermisch at March 1, 2007 11:53 AM