PowerCranks Day 5 (8/18/09)

Pre-fatigue session on an Expresso Bike
3 high wattage sets of 3minutes or less each:
Work duration: 6 minutes
Wattage Avg: approximately 350


PowerCrank Session:

Forward Single Leg independent intervals on Stationary Bike with PowerCranks
Duration: 2 minutes each leg, for 4 sets each. Total of 8 sets over 16 minutes
Resistance: Same as Day 2,3 and 4
Cadence: 50
Recovery Phase: 3 minutes seated

Reverse Single Leg independent intervals on Stationary Bike with PowerCranks.
Duration: Same as Forward
Resistance: Same as Forward
Cadence: 50
Recovery Phase: Same

Forward PowerCranking on Stationary bike
Duration: 10 minutes
Resistance: Same
Cadence: 90
Recovery Phase: 5 minutes seated

Reverse PowerCranking on Stationary Bike
Duration: 10 minutes
Resistance: Same
Cadence 90
Recovery Phase: 5 minutes


Joe