2hr Z2 ride day :-) No need to push,  just keep power consistency !!

Morning Weight Training

B1W5 session 065 – Speed & Economy (Marco’s Fun Challenge) - I could have push more or went faster, however my right calf injury still in pain 5 out of 10

1hr Recovery ride :)

B1W5 " Lets taste Acidose Lactic "Intervals - Session 5/5 :

The Goal Of This Session: is to improve maximal power output

Session type
	•	Short, hard anaerobic / supra-CP work
	•	Very neuromuscular + glycolytic
	•	Classic “acid taste” workout

Key numbers
	•	NP: 296 W
	•	IF: 0.85
	•	Work: 984 kJ
	•	Work > FTP: 28 kJ
	•	W′ drop: 10 kJ (≈ 47% of your 21 kJ W′)
	•	PW/HR: 2.01 (still excellent)
	•	HR max: 153 bpm (not extreme)
	•	RPE: 5
	•	Feel: Poor ← important, but expected

20 minute warm-up

4x (45 sec hard 15 sec zone 2 or 75% FTP)
2x (1 min Z5 / 3min easy 
1x (20 min 93% FTP) 
Last 15’ @ SS 70.3

Top Sports

Marco Cote

B1W5 " Lets taste Acidose Lactic "Intervals - Session 5/5 :

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2hr Z2 ride day :-) No need to push, just keep power consistency !!

Morning Weight Training

B1W5 session 065 – Speed & Economy (Marco’s Fun Challenge) - I could have push more or went faster, however my right calf injury still in pain 5 out of 10

1hr Recovery ride :)

B1W5 " Lets taste Acidose Lactic "Intervals - Session 5/5 :

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