Hard Flat Training - 1 1/2 Hours

Up Nimrod Street
Up Gold Flat Road
Up Pittsburg Road
Intervals on D-S Canal
Down Banner Lava Cap
Down Nevada City Highway
Down Zion Street

1:28 Hours

Interval 1:
168 Average HR
179 Max HR
93 Average Cadence

Interval 2:
167 Average HR
174 Max HR
87 Average Cadence

Interval 3:
169 Average HR
176 Max HR
84 Average Cadence

Interval 4:
170 Average HR
177 Max HR
84 Average Cadence

Interval 5:
165 Average HR
178 Max HR
85 Average Cadence

Interval 6:
171 Average HR
182 Max HR
81 Average Cadence

Six sets of 3 minute intervals with a target range of 173 to 182 with a 6 minute recovery. On new Anthem X0 race bike.