Trainer Workout

Below is the workout I did this morning before work (not all 2 hours mind you). I shaved the warmup down to 15 minutes and the rest between efforts down to 2 minutes. Got in all intervals up to the 3 minutes at 75%. It was a leg crusher and also made me feel strong as hell afterwards. Enjoy

Target Power- Phase 1 400w Descending pyramid

Target Power

400

Interval Start Time

Minutes

Power Output

120 minutes total

0

20

Warmup- 30 sec spinups, Single Leg drills, etc

20

6

260

65% Target Power

26

3

rest

29

5

260

65% Target Power

34

3

rest

37

4

300

75% Target Power

41

2

rest

43

3

300

75% Target Power

46

2

rest

48

2

340

85 % Target Power

50

2

rest

52

1

400

100% Target Power

53

1

rest

54

1

400

100% Target Power

55

5

rest

60

3

300

75% Target Power

63

3

rest

66

3

300

75% Target Power

69

3

rest

72

3

300

75% Target Power

75

3

rest

78

3

300

75% Target Power

81

4

rest

85

35

200

50% Target Power

120

Total Time

 

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