BonkWerx Workout of the Week:
Here’s a “fun” little workout I shared with the MaxPower team. Best done during a very late base or during your build phase. The focus of the workout is to increase staying and finishing power in race situations, especially in fast closing laps.
222’s w/ sprint
Warmup:
- 1-10 mins – increase to Z2 (or RPE 2-3 )
- 10-20mins – 3 x Z 4 60 seconds (RPE 4-5)
Main Set:
- 2 mins @100-110% FTP (RPE 4-5)
- 2 mins @ 110-115% FTP (RPE 5-6)
- 2 mins @120-125% FTP, stand and sprint last 10 seconds. (RPE 6-7)
- 5-10 mins rest between sets.
- Do 3 sets
- Curse my name 🙂
Cool down:
- 10-15 mins
For those not training with HR or Power see Rate of Perceived Effort (RPE) Chart below
- Very Easy – Easy (<2)
- Easy to Steady (2-3)
- Steady to Somewhat Hard (3-4)
- Somewhat Hard to Hard (4-5)
- Hard to Very Hard (6-7)
- Very Hard to Very, Very Hard (>7)
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