Topher reynolds

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

March 30, 2013

Workout Name: Bike
Description: 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

45 similar workouts

Date Name WorkoutDescription Results
07/27/2013 Bike 10' zone 1 + 3 X (1' high cadence sprint + 1' easy spin) + 3 X (1' big gear @ 55 RPM + 1' easy spin) + 3 X (1' race pace + 1' easy spin) + 10' zone 1

12.03 miles		 43m 24s
Performed as RX
07/23/2013 Bike 15' Z1 warm up
3 x 1' FCAD @ 1' AR btwn
30' Z2 with 5 x 1' FAST pace thrown in at least 3' apart
15' Z1 cool down

20.56 miles		 66m 47s
Performed as RX
07/21/2013 Bike 30' Z1
60' Z2- nice quick cadence
10' Z3- Z4
20' Z1

38.45 miles		 121m 50s
Performed as RX
07/17/2013 Bike Z1 recovery ride. just spin out the legs. 95-105 rpms

15.57 miles		 75m 05s
Performed as RX
07/14/2013 Bike 20' Z1

90' Z2
60' build to Z3 by 30' in and hold

10' Z1

48.83 miles		 176m 14s
Performed as RX
07/12/2013 Bike recovery ride- spin the legs (11.41 miles) 60m 02s
Performed as RX
07/10/2013 Bike 15' Z1 warm up

3 x 1' FCAD - 100+ RPM 1' AR btwn

10' Cruise (Z3)

2 x 15' Z4 @ 5' AR btwn

15' Z1 cool down		 86m 00s
Performed as RX
07/08/2013 Bike Recovery ride (11.76 miles) 57m 07s
Performed as RX
07/07/2013 Bike Endurance spin

20' Z1

90' Z2

10' Z1

38.39 miles		 124m 22s
Performed as RX
07/04/2013 Bike the sweet spot ride

15' Z1
5' @ blow out effort (over LT pace, not quite all out)
5' Z1 Active Recovery

2 x 20' Z3 Strong effort - hold 85-95 rpm 5' AR btwn

10' Z2

15' cool down

30.36 miles		 98m 52s
Performed as RX
07/02/2013 Bike recovery spin (11.45 miles) 55m 04s
Performed as RX
06/27/2013 Bike the sweet spot ride

15' Z1
5' @ blow out effort (over LT pace, not quite all out)
5' Z1 Active Recovery

1 x 20' Z3 Strong effort - hold 85-95 rpm

5' Z2
5' Z4 Threshold pace
5' Z2
5' Z4 Threshold pace

15' cool down

20.41 miles		 80m 34s
Performed as RX
06/25/2013 Bike recovery ride- spin the legs

12.35 miles		 60m 02s
Performed as RX
06/23/2013 Bike Endurance spin

20' Z1

90' Z2

10' Z1

25.01 miles		 93m 12s
Performed as RX
06/22/2013 Bike Endurance Tempo Drills

30' Z1
30' Z2
2 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
1 hr @ Z3 (sweet spot) about 7/10 strong pace (make sure to fuel up before this interval, maybe some nutrition with caffeine)
15' Z1 cool down

80.37 miles		 289m 33s
Performed as RX
06/20/2013 Bike the sweet spot ride

15' Z1
5' @ blow out effort (over LT pace, not quite all out)
5' Z1 Active Recovery

1 x 20' Z3 Strong effort - hold 85-95 rpm

30' Z2

15' cool down

26.1 miles		 89m 42s
Performed as RX
06/11/2013 Bike Endurance ride
10' Z1
70' Z2
10' Z1

Trainer
25.025 miles		 90m 02s
Performed as RX
06/08/2013 Bike Endurance Tempo Drills

15' Z1
60' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'

15' Z1 cool down

45.32 miles		 148m 27s
Performed as RX
06/06/2013 Bike Trainer
10' Z1
55' Z2
10' Z1

20.74		 75m 01s
Performed as RX
06/01/2013 Bike Endurance Tempo Drills

15' Z1
30' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
15' Z1 cool down		 120m 00s
Performed as RX
05/28/2013 Bike 10' EZ Warm up Z1
10' Z2 (Endurance Pace)

3 x 10' @ Z3 pace (Controled strong pace. Just under race pace for an Olympic distance tri). 3' AR (active recovery) after each interval.

6' Z2
10' Cool Down		 75m 00s
Performed as RX
05/25/2013 Bike Endurance Tempo Drills

15' Z1
30' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
15' Z1 cool down		 120m 00s
Performed as RX
05/22/2013 Bike 10' EZ Warm up Z1
10' Z2 (Endurance Pace)

3 x 10' @ Z3 pace (Controled strong pace. Just under race pace for an Olympic distance tri). 3' AR (active recovery) after each interval.

6' Z2
10' Cool Down		 75m 00s
Performed as RX
05/21/2013 Bike ez recovery spin 60m 00s
Performed as RX
05/18/2013 Bike Endurance Tempo Drills

15' Z1
30' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
15' Z1 cool down		 120m 00s
Performed as RX
05/17/2013 Bike 28.07 miles 98m 20s
Performed as RX
05/13/2013 Bike 16.66 miles 56m 55s
Performed as RX
05/11/2013 Bike Endurance Tempo Drills

15' Z1
30' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
15' Z1 cool down

35.51 miles		 128m 20s
Performed as RX
05/10/2013 Bike Easy ride (12.01 miles) 51m 40s
Performed as RX
05/09/2013 Bike 15' Warm up Z1
20' Endurance Pace Z2
2 x 12' @ LT pace 4' AR btwn each
15 ' Z2
5' OG 50-60 RPM Z4 LT
15' Cool down Z1
(28.04 miles)		 104m 18s
Performed as RX
05/07/2013 Bike 16.71 miles 63m 35s
Performed as RX
05/02/2013 Bike 15' Warm up Z1
20' Endurance Pace Z2
2 x 12' @ LT pace 4' AR btwn each
15 ' Z2
5' OG 50-60 RPM Z4 LT
15' Cool down Z1		 100m 00s
Performed as RX
04/30/2013 Bike EZ spin to loosen legs, after crossfit 60m 00s
Performed as RX
04/28/2013 Bike 90m 09s
Performed as RX
04/23/2013 Bike 10' Z1
55' Z2
10' Z1		 75m 00s
Performed as RX
04/20/2013 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		 90m 00s
Performed as RX
04/16/2013 Bike 10' Z1
55' Z2
10' Z1		 75m 00s
Performed as RX
04/14/2013 Bike 15' Z1 (ez warm up

75' Z2 Endurance, try to keep the cadence consistent. Let me know what the average is. Just a steady ride, about a 5-6 out of 10 PE.

15 ' Z1 Cool down		 105m 00s
Performed as RX
04/07/2013 Bike 15' Z1 (ez warm up

75' Z2 Endurance, try to keep the cadence consistent. Let me know what the average is. Just a steady ride, about a 5-6 out of 10 PE.

15 ' Z1 Cool down		 105m 00s
Performed as RX
04/05/2013 Bike 10' Z1
5 x 1' FCAD w/ 1' AR btwn start @ 100 RPM then go up to 110, 115, 120, 130+
5' Z2
2 x 5' OG 50-60 rpm @ Z3-4 5' Z2 btwn
5' Z2
2 x 10' Sub LT 2' AR btwn- strong pace about 7 out of 10 on PE scale
10' Z1		 75m 00s
Performed as RX
03/30/2013 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
03/27/2013 Bike 10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)

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

1 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

2' AR

5' OG- Overgear- 50-60 RPM Z3-4 This is a strength exercise on the bike. Low cadence high gearing makes you push hard.
2' AR
5' OG


10 ' Z1 Cool down		 69m 00s
Performed as RX
03/23/2013 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
03/20/2013 Bike 10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)

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

1 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

2' AR

5' OG- Overgear- 50-60 RPM Z3-4 This is a strength exercise on the bike. Low cadence high gearing makes you push hard.
2' AR
5' OG


10 ' Z1 Cool down		 65m 00s
Performed as RX
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