Topher reynolds

Hometown:
montville, nj
Gym:
Unaffiliated
Gender:
Male
Age:
53
Height:
6' 4"
Weight:
210 lbs

March 16, 2013

Description: Bike:
-10' Z1 (ez warm up
-5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)
-5 x 1' Single leg Alternate 1' RL 1' LL- will take 10' total
-5' Z2
-FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
-5' Z2
-2 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval
-5' Z2
-10 ' Z1 Cool down
Results: 87m 00s
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
03/16/2013 Bike:
-10' Z1 (ez warm up
-5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)
-5 x 1' Single leg Alternate 1' RL 1' LL- will take 10' total
-5' Z2
-FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
-5' Z2
-2 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval
-5' Z2
-10 ' Z1 Cool down		 87m 00s
Performed as RX