Spiro / Speed Legs / Tempo

10:00 spiro - 3.0L - total Volume during session 1021 L

Then ramp test on the bike 150-225 watts

2 x 4:00 speed legs drill - avg rpm 111 int 1 / 110 int 2 (both done at 200 watts to focus on coordination)

2 x 15:00 Tempo (goal lactate 2.5 to 4.0 mmol)
--- int 1 --- 220 watts - 141 hr - lactate 3.1 - 1.56 power to hr ratio
--- int 2 --- 219 watts - 138 hr - lactate 2.8 - 1.59 power to hr ratio

Then finished of with small circuit -- 2 rounds:

10 ghd hip extension
15 lifts in tall kneeling
15 KB swings
10 pushups ( 2-0-2-0)
15 straight leg deadlift