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Training Zwift 12 week FTP - SFR/Tempo??

  • 17-01-2020 4:20pm
    #1
    Delboy007
    Registered Users, Registered Users 2 Posts: 454 ✭✭


    Hi

    I am doing this plan and on tonight's workout it say SFR/Tempo, i had a look online as i was not sure what SFR was - so it is slow frequency Repetitions and it said to hold a cadence between 35-50 rpm (very low).
    So when do i hold this cadence for all the workout apart from the recovery reps or just for the two 5min from 184 to 218W reps

    Workout week 4 day 2

    10min from 115 to 149W
    5min from 184 to 218W
    2min from 103 to 149W
    5min from 184 to 218W
    2min from 103 to 149W
    4x 3min @ 205W,
    3min @ 120W
    10min from 149 to 115W


Comments

  • #2
    dahat
    Registered Users, Registered Users 2 Posts: 16,872 ✭✭✭✭dahat


    The 2 x 5 min are SFR, 35 - 50 is savage low. I do something similar at 65 - 70.

    What are the 4 x 3min reps? SFR again?


  • #3
    Delboy007
    Registered Users, Registered Users 2 Posts: 454 ✭✭Delboy007


    dahat wrote: »
    The 2 x 5 min are SFR, 35 - 50 is savage low. I do something similar at 65 - 70.

    What are the 4 x 3min reps? SFR again?

    Thanks, yea done it on Fri night, so done 2 x 5 min at SFR, done 50 to 65, anything below 50 is just crazy. Done the 4 x 3min reps at tempo.


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