08.3 Speed endurance 3
Brutally hard legspeed endurance
| Leg Speed endurance 3 | ||||||
| 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 | 39x23 | HCLR | ~100 | unpaced | seated |
| 00:06:00 | 6s | 39x23 | 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 | Rolling start | 120 | unpaced | seated |
| 00:26:00 | 30s | PG-4 | Rolling start | 110 | unpaced | seated |
| 00:38:00 | 20s | PG-6 | Rolling start | 80 | unpaced | seated |
| 00:48:00 | 40s | PG-8 | Rolling start | 80 | unpaced | seated |