Just the thing after a day sat in front of the computer. It really was a bit killer and despite the main section consisting of just ten, 1 minute intervals, never have those ten intervals taken so long... I was anxiously counting the intervals down from about the third one, such was the burn, my heart rate thumping.
To the technicals, the session included ten minutes of warmup. Then there were three, 1 minute intervals at 80% FTP and 110rpm followed by the main event... Ten, 1 minute intervals at 140% FTP and 90rpm with a 2 minute recovery at 80rpm. Easy it was not and I wasn't quite able to sustain the 90rpm throughout - but thankfully I didn't enter the ERG mode death spiral*, managing to keep above 80rpm.
* the ERG mode death spiral is the moment where you can't maintain the cadence at the set power so as your cadence drops the resistance increases to maintain the set power, so you slow more, leading to more resistance and so on, until you quite literally grind to a halt - I've only hit the death spiral once so far...
To the technicals, the session included ten minutes of warmup. Then there were three, 1 minute intervals at 80% FTP and 110rpm followed by the main event... Ten, 1 minute intervals at 140% FTP and 90rpm with a 2 minute recovery at 80rpm. Easy it was not and I wasn't quite able to sustain the 90rpm throughout - but thankfully I didn't enter the ERG mode death spiral*, managing to keep above 80rpm.
* the ERG mode death spiral is the moment where you can't maintain the cadence at the set power so as your cadence drops the resistance increases to maintain the set power, so you slow more, leading to more resistance and so on, until you quite literally grind to a halt - I've only hit the death spiral once so far...
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