Training Log Archive: GD44In the 1 days ending Feb 3, 2020:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Mo |
Monday Feb 3, 2020 #
7 PM
Cycling - turbo 1:05:00 37.65 km (1:44 / km)
ahr:125 max:155
https://www.trainerroad.com/career/garydavies44/ri...
Description
Bluebell is 3 sets of 6x1-minute intervals at 120% FTP where recoveries between intervals are 1 minute long and recoveries between sets of intervals are 5 minutes long.
Goals
Primarily, these efforts are about improving your maximum aerobic power or your ability to repeatedly operate at or near it.
Intervals like these can raise your aerobic ceiling and create room for later improvements in your VO2max, and in the process they'll bring about aerobic adaptations that benefit your performance across the board.
Strive for a cadence of 100rpm or even a bit higher during each interval. But if fatigue forces a lack of control at these higher cadences, shoot for something closer to 90rpm and ride smoothly.
| Zone | Zone | Duration | Duration | Percent | Low | High |
|---|---|---|---|---|---|---|
| 0 | Coasting | 00:03:47 | 00:03:47 | 5.8% | 0 | 0 |
| 1 | Active Recovery | 00:36:31 | 00:36:31 | 56.2% | 1 | 143 |
| 2 | Endurance | 00:04:08 | 00:04:08 | 6.4% | 143 | 198 |
| 3 | Tempo | 00:00:15 | 00:00:23 | 0.4% | 198 | 229 |
| Sweet Spot | 00:00:08 | 0.2% | 229 | 247 | ||
| 4 | Threshold | 00:00:13 | 00:00:13 | 0.3% | 247 | 276 |
| 5 | VO2 Max | 00:11:46 | 00:19:58 | 18.1% | 276 | 315 |
| Anaerobic | 00:08:12 | 12.6% | 315 | 3000 |
Description
Bluebell is 3 sets of 6x1-minute intervals at 120% FTP where recoveries between intervals are 1 minute long and recoveries between sets of intervals are 5 minutes long.
Goals
Primarily, these efforts are about improving your maximum aerobic power or your ability to repeatedly operate at or near it.
Intervals like these can raise your aerobic ceiling and create room for later improvements in your VO2max, and in the process they'll bring about aerobic adaptations that benefit your performance across the board.
Strive for a cadence of 100rpm or even a bit higher during each interval. But if fatigue forces a lack of control at these higher cadences, shoot for something closer to 90rpm and ride smoothly.