3x30’s with drains and 12-minute sweet spot

Today’s ride:

• Throws the higher intensity efforts at the beginning of the intervals before starting the 12-minute threshold set. 110-140% for the 3 efforts at the beginning of the interval. Sweet spot effort starts off at an 8.5 PE and then drops it off a bit.

• 36 minutes of total lactic threshold effort

• During the second set, athletes are encouraged to try 7 watts per kilo for the last 30 seconds to feel what it is like to be a pro on a big climb.

• During the third 12 minute interval, experiment with your position. Get out of the seat, adjust your hands to alleviate some of the pressure and stress during this last effort.

• The better you feel, the harder you can go, the more damage you can do...stimulating growth.

• The last-minute of the ride is a great indicator of your freshness or fatigue. So...the more fatigued you are at the end is a reflection of how hard you are able to push yourself. If you can push yourself super hard, then you are fresh and fit. Make Notes after the workout to document how you felt with the

When you go harder than 100% it will start to take a toll on your W-prime number

Fun Facts From Robbie:

• Watts per Kilo -A measurement that pro teams use in determining if they want to hire an athlete. Power an athlete can hold for 6 minutes divided by his/her weight in Kilograms.