36 lines
894 B
Plaintext
36 lines
894 B
Plaintext
Name: Workout with comments
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Warmup: 10:00 25%..75%
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@ 0:10 Welcome to: #8
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@ 6:00 Let's talk about today's workout
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@ 6:10 We'll be doing 5 blocks of VO2max work
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@ 6:20 Each block 2 minutes and 30 seconds
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@ 6:30 30 seconds more than last time :)
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@ 6:40 Finally we finish off with 10 minutes of threshold work
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@ 6:50 Easy as that :)
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Interval: 0:30 95% 95rpm
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@ 0:00 Spin to 95 RPM if you're not already there
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Rest: 0:30 50% 85rpm
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@ 0:00 Rest a bit
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Interval: 2:30 115% 105rpm
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@ 0:00 Here we go!
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@ 1:00 First minute done
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@ 2:00 Just 30 seconds more
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@ 2:20 Finish it!
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Rest: 3:00 50% 85rpm
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@ 0:00 Good!
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@ 0:10 Rest for 3 minutes
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@ 2:50 Ready for next round?
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Cooldown: 7:30 90%..25%
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@ 0:00 We'll now gradually decrease the power
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@ 0:10 It's all downhill from here :)
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@ 0:20 until you're cooled down
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@ 7:10 Thanks for participating
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@ 7:20 Until next time!
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