Lunch Weight Training

Session 001 — Mixed Speed & Threshold Ladder ! Ouf ! Morning Sluggish :-)) Why ??? :-) 
Ok 3487 Km to do B4 end of the year :))

B1W5 - Russian Steps Intervals follow by 1hr @ 70.3 SweetSpot - Set 5/5

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

Morning Weight Training

The Goal Of This Session: is to improve maximal power output, mainly targeting the anaerobic system
1h45 @ NP 295 W (≈85% FTP) Last @ 308 watts/4.3 WKg
	•	Avg Power 284 W
	•	Avg HR 139 bpm (82%)
	•	Power/HR = 2.04
	•	W′ drop = 13.2 kJ
	•	Work > FTP = 38 kJ
	•	RPE 7.5/8 Feel: Strong

2 sets of 8’ Russian step = 8’ avg / 350 watts
4’ Tempo between = 20’ @ 340 watts avg :-)
finish with 60’ 70.3 SS  = 300 W / NP 309 ( 4.3WKg )

Pw:HR = –1.62% (this is excellent)

	•	Heart rate drifted DOWN slightly relative to power
	•	No cardiac decoupling
	•	No dehydration signal
	•	No autonomic strain spike

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Marco Cote

B1W5 - Russian Steps Intervals follow by 1hr @ 70.3 SweetSpot - Set 5/5

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Lunch Weight Training

Session 001 — Mixed Speed & Threshold Ladder ! Ouf ! Morning Sluggish :-)) Why ??? :-) Ok 3487 Km to do B4 end of the year :))

B1W5 - Russian Steps Intervals follow by 1hr @ 70.3 SweetSpot - Set 5/5

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

Morning Weight Training

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