It's a pretty lazy night around here. Recovery spin day today. College homework done, kids in the showers ready for bed and nothing much going on.
Curious to know what ya'll are doing for workouts next. I'm taking off from work early Friday to get in a long ride.
Total ~4.5 hrs riding:
15 min warm-up, gets me out of the city
1 hr 30 min SST, right around 90% FTP
During 1 hr 30 min SST, 2 x 4min VO2max pushes (115% FTP)
15-30 seconds L2 "recovery" before bringing wattage back to 90%.
2.5 hrs endurance time, L2 (coggan) on the flats, L4-L5 on the long climbs, L5+ on short climbs
5-10 min cool down.