3×4 minutes, then ramups and ramps down, then another 3×4

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Workouts for Saturday, March 09

Power Intervals 3×4, ramps, 3 x 4
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1:24
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123.4 TSS
Workout Details:


Warm up
10 min @ 150-250 W
Recovery Miles-Foundation Miles

Repeat 3 times


Power Intervals
4 min @ 383-433 W
Power Intervals

Recovery
4 min @ 100-167 W



Ramp up in 3 steps



2 min @ 250-283 W
Foundation Miles


2 min @ 300-316 W
Tempo


2 min @ 333-366 W
Steady State-Climbing Repeats



Recovery
1 min @ 167-200 W
Recovery Miles-Foundation Miles

Ramp down in 3 steps



2 min @ 333-366 W
Steady State-Climbing Repeats


2 min @ 300-316 W
Tempo


2 min @ 283-300 W



Recovery
3 min @ 167-200 W
Recovery Miles-Foundation Miles

Repeat 3 times


Power Intervals
4 min @ 383-433 W
Power Intervals

Recovery
4 min @ 100-167 W



Cool Down
10 min @ 150-216 W
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