AV Wednesday Intervals 05/10, by AC Coaching

Hi guys, let’s open the weather will allow us to ride and do our intervals this Wednesday morning! Let’s play with the power this week. Ramp up Variations. (Last week away for me, Lindsey will be here to lead the session, with her Green Jersey? ;) )
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: Ramp up 3* (3/2/1/30")
Ramp up intervals, with half time rest.
3 sets of:
3' @100%, 1'30r
2' @110, 1'r
1' @120%, 30"r
30" @130+
3 minutes rest before the next set.
Control your effort on the first 3 and 2 minutes, keep ramping up the power through the reps.
And keep the rest very low, focus on the effort!

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 10th May, Meet 7.10 a.m., Leave 7:15 a.m.

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

Ride Leader: Lindsey Raven