Trainer Tuesday 1.0

As the winter months roll on here, many of us in the colder climates are stuck riding indoors on our trainers.  Though we've had some really mild weather thus far, and no snow so the roads are still clear enough to ride (also read they haven't thrown salt down yet), I don't think it's possible to get the same workout done outdoors in the suburbs of Chicago.  So here is a set that the L3 Endurance crew did on the trainer this morning:

Warm Up - 15' build to 80% of FTP

Main Set - 40'
-5' @ 70% of FTP
-5' @ 75% of FTP
-5' @ 80% of FTP

-5' @ 85% of FTP
-5' @ 90% of FTP
-5' @ 85% of FTP
-5' @ 80% of FTP
-5' @ 75% of FTP
Cool Down - 5'-10' easy spin in the small chain ring

If you don't have a power measuring device no worries.  Here's a breakdown for you:

70% = RPE 6
75% = RPE 6-7
80% = RPE 7
85% = RPE 7-8
90% = RPE 8

Another way you can do it is to put your bike 1 gear harder for each 5% while maintaining the same cadence.

Enjoy it!  The L3 Endurance crew was cranking away this morning...definitely fun to see the hard work in action!