Thirteen one-minute splits with no rest
Rate change every minute: 30-28-26-24-22-20-18-20-22-24-26-28-30
• You choose the wattage/pace for the initial split (first minute).
• Your goal: replicate the same SPI (Stroke Power Index) for the subsequent 12 minutes.
• Your second goal: do it as fast as you can.
Scoring: One point for each split you meet the target SPI (watts divided by rate)
Score: 8 / 2:12.6
Imagine a rate pyramid and then flip it upside down. On this challenge, we start at the highest rate, back it down, and climb back up to finish. All that while keeping a consistent SPI. And there is more; you must do it as quickly as possible. I screwed up during the r28 thinking the average watts being displayed were for that split only so I ended up a few beats slower than the target. Warmed up with :30 on / :30 rest for 10 minutes, working up to a r30 during the last two rounds.
No comments:
Post a Comment