AV Wednesday Intervals 05/17, by AC Coaching

Hi guys, another week of intervals, I’m happy to be back to the Bay Area at home (with Papouille of course), and joining the intervals! Spicy high intensity efforts this Wednesday!
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 woodside intersection of Canada Road/84, in the parking of village bakery, at 7.15am
One warm up loop, Manuela/olive hill. After we ride to Kings for the intervals starting at 7.30am.
35min of workout to the top. 8.05.
Back down around 8.15am.

Session: Anaerobic work 4x (4x 40” Hard !)
High power work.
4 sets of 4 times 40" hard work, with only 30" rest. The 4th rep of every set will be hard, it has to be.
Full 5min rest between sets, you've got time to rest and recover! And keep pushing high power.
Build the power from 130% to 150%, depending on how you feel!
Very useful to build your anaerobic power, power efficiency, spinning fast, follow any moves and be ready to sprint!

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

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

Ride Leader: Andrea Cloarec, AC Coaching