Motor Paced Warm Up 
Wind-Ups
FTP Efforts 
Accelerations
Minimal Recoveries

Spin 9:3:2021

Basically 4min Hard, 4min Easy. Repeated 4x

Don't attempt this workout as prescribed until warmed up. If you die or kill as a result of this workout it's on you. Please be safe. 

The "Over" Threshold effort's BPM (Beats Per Minute) is 92. I have pushed the tempos with the intention so that one can match the beat and thus be riding at 92 RPM (Revolutions Per Minute). The pushed tempo gives a bit more sense of urgency/amphetamine-y feel to "Over" efforts. I apologize to creators/fans of these tracks if it seems like a bastardization etc. However, I feel it's fun and functional...Enjoy! 

The "Under" effort should be at preferred cadence, but recommended 90-110 RPM to aid in recovery/flush as well as to incorporate some leg speed maintenance. 

When you occasionally hear French "3...2...1" That is cue to sprint finish interval J4F (just for fun).

If you are interested in performing a FTP test or would like more info about what I do, or this workout, please visit Letsrideoutside.com and/or email me  Letsrideoutside@gmail.com

Assuming there is not a current pandemic, I teach this as part of a spin workout in San Diego,CA at BodyRok (Encinitas)and Equinox (La Costa). Reach out for a free class. Hi! & Hearts to current students!! 

Thanks <3
Zach
Letsrideoutside@gmail.com

Over @110% of FTP//Under @45% of FTP ---> 4min On/Off 4x

65 builds to 130




Answer w/some gear ya lil bitch

Machyne 65--> 130BPM

6:40 - 11:30 Motor Paced Warm Up

 17:20-44:20 Unknown Distance Over//Unders

Spin 3/2/20

Please consider a donation!

https://venmo.com/Zach-Fiocca

1st hour of 2-hour workout. Mix designed to match prescribed workout. Voice cues give heads up of what is immediately to come, but highly recommended one checks the totality of the workout before attempting. Read notes below, or check the picture/bar graph. Suggested Wattage based on FTP 285 Watts. Beats match suggested cadence. XOXO, Z

This workout improves your maximal ability to uptake and use oxygen and, because the efforts are within a 2-hour ride, also works on endurance.
Pre-activity comments
If using heart rate, don’t go off too hard. Your heart rate will lag behind your effort so build it up over the first minute.

Keep your pedal stroke smooth, don’t stomp on the pedals.

Hold your focus during the efforts, keep your upper body still and relaxed.

Warm up Easy spinning
5 min @ 143 W
Zone 2
80-90 rpm
Warm up Zone 2
2 min @ 171 W
Zone 3
80-90 rpm
Warm up upper Zone 2
2 min @ 200 W
Zone 3
90-100 rpm
Warm up mid Zone 3
2 min @ 228 W
Zone 4
90-100 rpm
Warm up high Zone 3
1 min @ 257 W
Zone 5
90-100 rpm
Warm up FTP/FTHR
30 sec @ 285 W
Zone 6
95-105 rpm
Warm up Easy spinning
2:30 @ 128 W
Zone 2
80-90 rpm
Threshold
5 min @ 285 W
Zone 6
90-100 rpm
Recovery
5 min @ 128 W
Zone 2
80-90 rpm
Repeat 6 times
Zone 5
3 min @ 314 W
Zone 6
90-100 rpm
Easy
3 min @ 157 W
Zone 2
80-90 rpm
Solid Zone 2 Endurance
12 min @ 171 W
Zone 3
80-90 rpm
Repeat 4 times
Zone 5
4 min @ 314 W
Zone 6
90-100 rpm
Easy
4 min @ 128 W
Zone 2
80-90 rpm
Solid Endurance
10 min @ 171 W
Zone 3
80-90 rpm
Cool Down
5 min @ 128 W
Zone 2
80-90 rpm
Tags
 Automatically calculate planned values
Delete  Cancel  Save  Save & Close

BC ENDURANCE W:zone 5 Efforts *(Thanks Training Peaks)

Workout Details

Easy Spinning
5 min @ 128 W
Zone 2
80-90 rpm
Low Zone 2
1 min @ 157 W
Zone 2
85-95 rpm
Mid Zone 2
1 min @ 171 W
Zone 3
90-100 rpm
Low Zone 3
1 min @ 214 W
Zone 4
90-100 rpm
Mid Zone 3
1 min @ 228 W
Zone 4
90-100 rpm
High Zone 3
1 min @ 242 W
Zone 5
90-100 rpm
Mid Zone 4
1 min @ 271 W
Zone 6
90-100 rpm
FTP
1 min @ 285 W
Zone 6
90-100 rpm
Easy Spinning
2 min @ 128 W
Zone 2
80-90 rpm
Cadence Build
15 sec @ 271 W
Zone 6
120-130 rpm
Build cadence smoothly up to 120-130 rpm. Avoid bouncing in the saddle.
Easy Spinning
1 min @ 128 W
Zone 2
80-90 rpm
Mid Zone 4
15 sec @ 271 W
Zone 6
120-130 rpm
Build cadence smoothly up to 120-130 rpm. Avoid bouncing in the saddle.
Easy Spinning
1 min @ 128 W
Zone 2
80-90 rpm
Mid Zone 4
15 sec @ 271 W
Zone 6
120-130 rpm
Build cadence smoothly up to 120-130 rpm. Avoid bouncing in the saddle.
Easy Spinning
3:15 @ 128 W
Zone 2
80-90 rpm
Repeat 5 times
Under
1:30 @ 257 W
Zone 5
90-100 rpm
Over
20 sec @ 314 W
Zone 6
95-105 rpm
Surge
10 sec @ 356 W
Zone 6
105-115 rpm
Recovery
5 min @ 128 W
Zone 2
80-90 rpm
Repeat 5 times
Under
1:30 @ 257 W
Zone 5
90-100 rpm
Over
20 sec @ 314 W
Zone 6
95-105 rpm
Surge
10 sec @ 356 W
Zone 6
105-115 rpm
Recovery
5 min @ 128 W
Zone 2
80-90 rpm
Repeat 5 times
Under
1:30 @ 257 W
Zone 5
90-100 rpm
Over
20 sec @ 314 W
Zone 6
95-105 rpm
Surge
10 sec @ 356 W
Zone 6
105-115 rpm
Cool Down
5 min @ 128 W
Zone 2
80-90 rpm

Zach Fiocca

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