Saddleback

Bays +1

Mendel

Volunteer -1

Monitor +5

3 mph winds from the S, 51-57 f, and 35-21% humidity. Um, Ouch.

TR called this one a race winner effort. I guess because of the punch at the end of a series of long hard intervals. As painful as it was, I think I actually did well on it, but admittedly was quickly running out of gas. Unfortunately, I also ran out of runway, so the last little bits of the last intervals got all jacked up. I'm sure the numbers reflect that, and I think MOSTLY I was on goal if not over, so with that and the 40 mile ride home, I'm gonna say this one was successful too (albeit a little sloppy at the end). Glad I did it. Definitely need some proper recovery now. 

Warm Up:
- Ride for 10 minutes gradually raising your power from 162 to 292.
- 3 minutes recovery.
- 6 seconds at 422 with 18 seconds recovery.
- 6 seconds at 455 with 18 seconds recovery.
- 6 seconds at 488 with 4 minutes 6 seconds recovery.

Main Set:
4 sets of the following:
- 15 seconds at 488 with 4 minutes 45 seconds at 309 immediately following.
- 1 minute recovery.
- 15 seconds at 488 with 4 minutes 45 seconds at 309 immediately following.
- 1 minute recovery.
- 15 seconds at 488 with 4 minutes 15 seconds at 309 immediately following, and finishing with a 30 second kick up to 455.
- 10 minutes recovery between sets.

Cool Down:
- Ride easy for 4 minutes.

Top Sports

Tanner Minnis

Lion Rock +4 Threshold 4.0 TrainerRoad

Sign up to see the comments.

Segments

Sign up to view more activities from Tanner Minnis

Saddleback

Bays +1

Mendel

Volunteer -1

Monitor +5

Want to see more?

The #1 app for runners and cyclists

Sign Up for Free. Track your progress and reach goals. Join 100 million active people on Strava.

See More from Tanner