AV Wednesday Intervals 02/15, by AC Coaching

Hi guys, 3rd week of intervals, we’ll go with a training that will become a “classic”. A standard training that we will repeat every 6/8 weeks so you can assess your progress.
Any level is welcome, come and do the effort at YOUR pace. I’ll be here to explain the training, help with pacing, give advice, and answer to any questions.

The meet up is at 7.15am
Back down around 8.15am.

Session: 1’ VO2 max - 16* 1’ (@110 to 120%)
16 repeats of 1' effort, with 1' rest. Start conservatively at 110-115%
5' rest after the 8th rep. Re assess how you feel, keep the same power, or go and reach 120%.
Stay at a comfortable effort of 110/115% if you have a race this weekend ;)

This training is easily repeatable, and you can assess your improvement. If you do this training @300W this week with a RPE of 9/10. And re do this training @300W in 6 weeks but with a RPE of 6/10. You knew you progressed. And that’s what training is!

Route: https://www.strava.com/routes/3049221988200414344?v2=true

Summary: 15 miles / Up&Down Kings. One warm up loop, Manuela/olive hill. After going on Kings for the intervals.

Start: Village Bakery Parking, Woodside. Intersection Canada Road / 84
(Woodside Intersection)

Time: Wednesday 15th February, Meet 7.10 a.m., Leave 7:15 a.m.

Ride etiquette: https://www.altovelo.org/ride-rules

Ride Leader: Andrea Cloarec, AC Coaching