Tonight's workout

This one from Scott Curry:

HR2=85%, HR3=100% 40km TT effort

 

-15min warm-up

-15min (single leg drill, 1min SLD; 30sec both - alternate)

-5min HR1

-12min HR2 effort (6min HR2low - standing every third minute; 6min HR3 in TT position)

-3min HR1

-8min HR2 effort (4min HR2high - standing every other minute; 4min HR3 in TT position)

-2min HR1

-6min HR3 effort (3min choice, 3min TT)

-2min HR1

-4min HR3 (2min choice position, 2min TT)

-4min HR1-2

-10x(30sec HARD/sprint,...90sec easy)

-5-10min cooldown