republic

rides & runs

TOTAL RIDE TIME: 48:00

NAME: Meat Of The Order

MAIN SET INTERVALS: 3/4/5/5/4/3/3

FOCUS: SUB THREASHOLD STRENGTH

MADE FOR INSTRUCTORS

BY INSTRUCTORS

DESCRIPTION: "Meat Of The Order" is a ladder workout with a focus on sub threshold strength 95-100% FTP or 80-85% MHR. Different cadences will be performed so the body feels the stress of sub AT at different RPM's. Coach your riders to be patient, as the workout will get harder and harder, especially as we come down the back side of the ladder with the last 3:00 interval all out! And as always, follow the beat of the Republic song and match the listed intensity. 

TOTAL RIDE TIME - 49:30

WARM UP - 8:30

2:00 easy spin, RPM 85-95

2:00 climb in or out, RPM 60-65

3:00 as :30 easy / :30 hard for final warm up, RPM 85-95

MAIN SET - 36:00

3:00 as build effort x 1:00, RPM 60-65 

   1:00 FTP 80% or 75% HR

   1:00 FTP 90% or 80% HR

   1:00 FTP 100% or 85% HR

1:30 RECOVERY

4:00 as a negative split, RPM 95-105

   2:00 FTP 90%,

   2:00 FTP 100%

1:30 RECOVERY

5:00 as a steady climb,

   FTP 80-90%, RPM 65-70

1:30 RECOVERY

5:00 as 5 x (:30 easy / :30 hard), RPM ANY

   :30 easy, lite spin to recover

   :30 hard push FTP 150% or 95% effort

1:30 RECOVERY

4:00 as a negative split, RPM 95-105

   2:00 FTP 90%

   2:00 FTP 100%

1:30 RECOVERY

3:00 as a steady climb

   FTP 80-90%, RPM 65-70

1:30 RECOVERY

3:00 - All out, any RPM and go for it!

RECOVERY - 5:00

Easy spin & stretch

RIDE SNAP SHOP

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