Friday is among us and we have another great route based workout amongst us. this week we will be heading over to New York and taking on the KOM/QOM forward. this is a good 4-5 min effort. we will have a nice warm up lead in climb and then have two solid mind- high threshold efforts Zone 4/4.5 (that lovely Yellow color on our graph)
Targeting 5 min threshold efforts will help push that limit right at threshold. We will have good recovery in between to give it our all up each climb. Doing route workouts incorporating hills and threshold efforts with climbing that you have to adjust your gears to hold at your threshold will help increase the mitochondrial density and your body's ability to adjust to that effort and become more efficient at that threshold effort equaling mental and physical stamina. This also add versatility within your ability to hold a target power (in this case threshold) at different micro power adjustments from the terrain and different cadences. This leads to well rounded muscle and cardiovascular development and diversity within fitness and muscle fibers.
Grab those cloning legs once again and let's crush this KOM/QOM! Cookies at the top!
34km
400+m climbing
NOTICE: This week will be the last week of the free trial. Don't worry, Friday Smash sessions will continue. as long as you make sure to subscribe to the Friday smash sessions (if you haven't already) it will be $5 each week for an awesome private meet up with Charlotte. You will also have a chance to win prises and most of all get in a solid work out each friday! Make sure you sign up (you can cancel any time) once you sign up you will be added each week! spread the word and bring your friends along!Please reach out of you have any questions
See you all Friday!