Fascat Coaching over/unders (see description)
Автор: Phil Gaimon
Загружено: 2025-12-14
Просмотров: 12560
Описание:
From @fascatcoaching
4 x 8 min ON, 8 min OFF
First 30 seconds of interval at 125% of FTP, then settle into SWEET SPOT WATTAGES
Finish with last 30 seconds, Full GAS - 150% of FTP
Teaching you to clear the lactate from the system and respond to hard efforts at the beginning of a tough section in a ride or race
Workout steps
5 minutes - Warm up
25 minutes - Zone 2
45-55% threshold
66-76% threshold
Repeat 3 times:
30 seconds - Anaerobic Zone 6 @ 125-135%
threshold
7 minutes - Sweet Spot @ 84-97% threshold
30 seconds - Full Gas @ 170-180% threshold
8 minutes - Recovery @ 49-59% threshold
30 seconds - Anaerobic Zone 6 @ 125-135%
threshold
7 minutes - Sweet Spot @ 84-97% threshold
30 seconds - Full Gas @ 170-180% threshold
5 minutes - Recovery @ 49-59% threshold
24 minutes - Zone 2 @ 66-76% threshold
5 minutes - Cool Down @ 45-55% threshold
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