Continuing on with our Aerobic Capacity training and race pace endurance:
*All pieces should begin with a race start*
W1 (Cat 3)
4k Wup with drills
3x2000m rate changes / 500m
24,26,28,30 spm Race Pace Intensity
R=5
W2 (Cat 3/2/1)
1x2000m 26-28spm R=5'
2x1000m 26-30spm R=3'
3x500m 30-34spm R=1'
4x250m open rate R=30"
W3 (Cat 6)
45' low intentity flush out
W4 (Cat 2)
Weekend TT
