AV Wednesday Intervals 2/22, by AC Coaching

Hi guys, lot of 2s this Wednesday! Vo2 and anaerobic work to beat the cold, still there…
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: Vo2/Anaerobic work - 8 reps of (2’ @112% - 20” harder), 2’ rest
8 repeats of 2' effort @112%, directly followed by 20 seconds harder. then 2' rest.
5' rest after the 4th rep.
Build power slightly higher from 5th rep if you feel good.
If you are in a week between races, keep the 2 minutes easier (90-100%), and focus on the 20” harder. Keep a good technique, efficient cadence, play with your gears, fuel well!

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 22nd 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