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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