AV Wednesday Intervals 04/12, by AC Coaching

Hi guys, weather is good, perfect for morning intervals!
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.
As I’m not here this week, Flo will be leading this ride!

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

Session: Over-Unders : 4* OU(2*(2' @90 - 30" @110) +20" fun)
2' @90%, 30" @110, directly back into 2' @90%, 30" @110. Finishing with 20" fun hard effort.
3' rest, super easy.
Feel the difference between the over and unders, so don’t go to hard for the 2’.
Repeat for 4 total sets.

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 5th April, Meet 7.10 a.m., Leave 7:15 a.m.

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

Ride Leader: Flo Costa