Took this up a notch instead of intervals 255/195/150, I skipped the slow parts.
It is a 1/4, 2/3,3/2, 4/1/4/1,3/2, 2/3, 1/4 alternating from fast to medium.
Basically just until the orange, then just at green below yellow.
It felt good. The middle gets tough (20 minutes at 240)
Analysis: I averaged 255 for the 20 minutes total of fast intervals and maybe 200-205 for medium.
I sprinted the last 30 seconds @ 440 for a total 40 minutes at 232.
1- 248, 2- 250, 3-251, 4- 252, 4- 255, 3-256, 2- 262, 1- 276
255 watts = 3.75 w/kg
Great workout, without killing myself.
would like to try this again at 260.
this is good preperation for #24 and 5-2 workouts to come. Also doing 23 and 27.
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