*Cancelled* AV Wednesday Intervals 05/03, by AC Coaching

EDIT: Hey all looks like there is a chance of rain tomorrow morning so I am going ahead and cancelling the morning intervals for 5.03 to avoid the wet (yes Im a California weather weenie…) Please feel free to hop on zwift to complete the scheduled workout! Will see you next week! - Lindsey

Hi guys, another week of intervals, with some variations. Short then long then back to short!
Any level is welcome, come and do the effort at YOUR pace. Lindsey and Flo will be here to explain the training, help with pacing, give advice, and answer to any questions. (I’m on holidays in Hong Kong !)

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

Session: Vo2 - 6* 1' @110 - 5' @95% - 6*1'@115
A first block of 6 reps of 1 minute at 110%, 1’ rest. You should be in full control here.
Second block is one rep of 5min just sub threshold at 95%. Building the fatigue. Take 5’ rest.
A last block of 6 reps of 1 minute going higher, at 115%. 1’ rest. Finish stronger than the first block, you have to!
Pace wel the first block of 6 reps, staying in control, at 110%.
Build power slightly higher on 2nd block if you feel good, targeting 115 to 120%.

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 3rd May, Meet 7.10 a.m., Leave 7:15 a.m.

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

Ride Leader: Lindsey Raven