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7x4 Endurance intervals

7x4 Endurance intervals

Playing tracks by

Dua Lipa, Askery, The Temper Trap, Pegboard Nerds, Fatboy Slim, Ninetoes and more.

Pure interval class with the goal of working with your endurance, preferably with a power/watt meter on the bike. 4 minutes of intervals, 7 times over followed by only 90 seconds of recovery. Recommended intensity is 90 to 100 percent of your threshold power. With a total 28 minutes of intervals and only 9 minutes total of recovery, this will be a punishing class if you go higher on intensity! Alternates between low 63-65 rpm/high resistance (intervals #1, #3, #5) and higher rpm/lower resistance (intervals #2, #4, #6) where the final interval #7 is somewhere in between at 75 rpm. Warmup: 00:00 – 12:30. #1 starts at 14:00

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