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03 Strength and capacity

longer strength efforts
Strength-Capacity






START TIME DURATION GEAR EFFORT TYPE STARTING CADENCE PACED/UNPACED SEATED pacing details








00:00:00 5 MIN LIGHT E1 WARM UP ~80 paced seated
00:05:00 6s 53x23 HCLR ~100 unpaced seated
00:06:00 6s 53x23 HCLR ~100 unpaced seated
00:10:00 7s PG+12 Standing Start Left leg 0 unpaced unseated
00:14:00 7s PG+12 Standing Start Right leg 0 unpaced unseated
00:18:00 7s BG Standing Start Left leg 0 unpaced seated
00:21:00 7s BG Standing Start Right leg 0 unpaced seated
00:24:00 12s PG+8 rolling start 60 unpaced seated
00:29:00 15s PG+4 rolling start 80 unpaced seated
00:36:00 18s PG rolling start 80 paced seated 6:100 rpm, 6:130 rpm, 6: max
00:42:00 24s 53x23 HCLR ~100 unpaced seated