CompuTrainer Class: Force and Power VI

The day started with a beautiful sunrise and ended with an even more beautiful rainbow: God's promise that He will never again flood the earth like He did in Noah's day.

Today in Todd's class, I changed thing up just a little bit. After a warmup and 10 minutes of tempo, I did one set of the 2-3-5-3-2 hills and then 30 minuets of tempo, adding in the final 4-minute high-cadence effort and the sprint (to 641) at the end.

2-28-12. 3-01-12. 3-13-12. 3-15-12.

• Total ride: 1:40:00, 156 bpm (185 max)
  Total ride: 1:42:00
  Total ride: 1:49:00, 163 bpm (187 max)
  Total ride: 1:37:00, 158 bpm (188 max)
• Warm up on trainer: 9:00, 122 bpm
  Warm up on trainer: 10:00
  Warm up on trainer: 17:34, 125 bpm
  Warm up on trainer: 5:45, 78 bpm
• 10-min warm up + 10-min tempo + 4-min rest: 161 bpm; 157 bpm
  10-min warm up + 10-min tempo + 4-min rest
  10-min warm up + 10-min tempo + 4-min rest: 159 bpm; 175 bpm; 167 bpm
  10-min warm up + 10-min tempo + 4-min rest: 153 bpm, 172 bpm, 161 bpm
• 2-min hill + 2-min rest; 167 bpm; 167 bpm
  2-min hill + 2-min rest
  2-min hill + 2-min rest; 175 bpm, 173 bpm
  2-min hill + 2-min rest; 174 bpm, 170 bpm
• 3-min hill + 3-min rest; 170 bpm; 164 bpm
  3-min hill + 3-min rest
  3-min hill + 3-min rest; 175 bpm, 170 bpm
  3-min hill + 3-min rest; 174 bpm, 164 bpm
• 5-min hill + 4-min rest; 170 bpm; 158 bpm
  5-min hill + 4-min rest
  5-min hill + 4-min rest; 178 bpm, 168 bpm
  5-min hill + 4-min rest; 175 bpm, 161 bpm
• 3-min hill + 3-min rest: 168 bpm; 165 bpm
  3-min hill + 3-min rest
  3-min hill + 3-min rest; 176 bpm, 169 bpm
  3-min hill + 3-min rest; 173 bpm, 165 bpm
• 2-min hill + 5-min rest: 166 bpm; 157 bpm
  2-min hill + 5-min rest
  2-min hill + 5-min rest; 172 bpm, 166 bpm
  2-min hill; 170 bpm
• 2-min hill + 2-min rest: 163 bpm; 167 bpm
  2-min hill + 2-min rest
  2-min hill + 2-min rest; 172 bpm, 173 bpm
  3-15: 33 minutes tempo: 161 bpm
• 3-min hill + 3-min rest: 168 bpm; 160 bpm
  3-min hill + 3-min rest
  3-min hill + 3-min rest; 176 bpm, 168 bpm
• 5-min hill + 4-min rest: 169 bpm; 158 bpm
  5-min hill + 4-min rest
  5-min hill + 4-min rest; 178 bpm, 169 bpm
• 3-min hill + 3-min rest: 163 bpm; 147 bpm
  3-min hill + 3-min rest
  3-min hill + 3-min rest; 176 bpm, 169 bpm
• 2-min hill + 1-min rest: 163 bpm; 173 bpm
  2-min hill + 1-min rest
  2-min hill + 1-min rest; 173 bpm, 182 bpm
• 4-min tempo at 105 RPM; 147 bpm
  4-min tempo at 105 RPM
  4-min tempo at 105 RPM; 178 bpm
  4-min tempo at 105 RPM; 170 bpm
• 3-min cooldown + sprint: 117 bpm, 671W
  4-min cooldown + sprint: 666 watts
  4-min cooldown + sprint: 166 bpm, 651 watts
  3:15 cooldown + sprint: 156 bpm, 641W