04.3 - Strength Capacity 3
Kilo training
| Strength-Capacity 3 – Kilo work | ||||||
| START TIME | DURATION | GEAR | EFFORT TYPE | STARTING CADENCE | PACED/UNPACED | SEATED |
| 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 | 24s | PG+8 | rolling start | 60 | unpaced | unseated |
| 00:28:00 | 40s | PG+8 | rolling start | 60 | unpaced | seated |
| 00:38:00 | 60s | PG+8 | rolling start | 40 | unpaced | seated |
| 00:48:00 | 10s | 53x23 | HCLR | ~100 | unpaced | seated |