Class we are over half way through our Power Watts Class!
On Thursday 01/28/10 Next week!
Session #10 Order of that day: Double Peak Burner!
Duration: 1:45 planned time
Come 4:30pm ready to warm up good!
Be prepared for a Throwdown TT of 20min. after we do another AT test re-check and warm up! This is a Lactate Threshold Double Peak Workout, so get sleep, don’t workout that day previous to class, be hydrated, come prepared to work hard if you are eager to give your best. That class may run a little long so plan to come earlier to warm up 4:30pm - 6:40 ETD – class starts with drilling sets at 5pm sharp!
Anaerobic Capacity Time Trail Ability
Higher Z4 Warm up HIIT IT! Intervals on the bike
AT 25 min test with drills and ladder sets
Peak 1 – the 20min TT Endurance Race
Post a ‘good long warm up’ into anaerobic capacity and pre Power training the Lactate Threshold Power. Purpose: You’ve trained hard so lets get psyched to see some midpoint check-in results!
TT for 20 min. - will have prizes to our top 3 Podium Finishers! Short Active Recovery!
Peak 2 - Improving Your Climbing Power
This Post TT Power Training helps improve lactate threshold power (before doing the first workout you need to do a 15 - 20 minute Ton the trainer – which we will do!). Note your average heart rate during the time trial (TTHR – which I will be doing periodically as I walk around to record numbers and encourage your focused effort) and with access to power data, note your average time trial power output (TTP – I will have a little chart and jot it down).
Workout #2 - Lactate Threshold
Lactate Threshold work has to be down after a “warm up of 20min TT pace” on the trainer at an aerobic intensity. Details provided in class.
Promise only what you can deliver. Then deliver more than you promise. ~Author Unknown
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