Back on Track
It doesn’t look as though the lack of exercise and far too much food during my few days away recently have done too much damage.
I did a turbo trainer session the other day and my performance was OK. I even checked the tyre pressure before the session to make sure things were consistent and managed to do a 3:2 minute interval session with a power output of 350 Watts for the hard efforts. I also did a few 1 minute intervals afterwards as well.
Here’s the actual workout:
Warm up: 10 minute ramp from 120 Watts to 200 Watts
Main set: 7 x 3: 2 minute intervals
- 3 mins @ 340 Watts, 2 mins @ 120 Watts
- 3 mins @ 350 Watts, 2 mins @ 120 Watts
- 3 mins @ 350 Watts, 2 mins @ 120 Watts
- 3 mins @ 350 Watts, 2 mins @ 120 Watts
- 3 mins @ 350 Watts, 2 mins @ 120 Watts
- 3 mins @ 350 Watts, 2 mins @ 120 Watts
- 3 mins @ 350 Watts, 2 mins @ 120 Watts
- 5Â mins @ 210 Watts
- 1 min @ 420 Watts, 1 min @ 120 Watts
- 1 min @ 420 Watts, 1 min @ 120 Watts
- 1 min @ 420 Watts, 1 min @ 120 Watts
- 5 mins @ 220 Watts
Cool Down: 2 mins @ 150 Watts, 3 mins @ 120 Watts
Here’s the trace from my heart rate, cadnce and speed sensors, including the time when I dropped the chain after the third 3 minute interval.
Heart Rate, Speed and Cadence Trace
