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Freddy's Workouts Week 3
Posted January 16, 2015 @ 9:21am | by Kinetic
Week 3 of our 12-week Frederik Van Lierde training class is a 70-minute PowerInterval workout. Intensity will vary from zone 5/6 to zone 2/3. A PowerInterval (PI) - is used to elicit improvements in strength as well as VO2 max. PowerIntervals are performed at 120-130% of FTP. The workout is performed as follows:
- interval 1: 15-minute easy warm up
- intervals 2-9: 30 second PowerInterval(PI) followed by 4 minutes and 30 seconds of easy spinning (Repeat this 5-minute interval 8 times for a total work set of 40 minutes)
- Interval 10: 5-minute cool down
Frederik's class will be doing this team workout today. Next week is a 70-minute Endurance Miles (EM) workout. Tune in on Wedneday for the full workout. Good Luck!