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 |