Topher reynolds

Hometown:

montville, nj

Gym:

Unaffiliated

Gender:

Male

Age:

Height:

6' 4"

Weight:

210 lbs

April 5, 2013

Workout Name:	Bike
Description:	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
Results:	75m 00s Performed as RX

44 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