9/8 (ES step test)
AB 3 min @ 150 watts
AB 3 min @ 200 watts
AB 3 min @ 250 watts
+ (rest walk 2-3 min)
AB 1 min @ 250 watts
AB 1 min @ 300 watts
AB 1 min @ 350 watts
AB 1 min @ 400 watts
…
(continue in this fashion, adding 50 watts each successful step until you cant hold the prescribed pace for the full minute. if you drop below the pace momentarily but can recover, keep going. if you fall below and cant get back above within 5 sec, pull the plug)
500 – (for the record I am counting 498 close enough to count) – spent a good chunk of the time around 498, and there were a couple moments that it dipped to 480 but was able to get it back up within 2-3 seconds but those efforts to get the wattage up and with the last 15-20sec having to kick and stay around 516 and up knew that 550 was probably not going to happen. I really wanted to finish the full minute at 500, and I was super determined, didn’t know if it could in the beginning but when I got there I refused to not make it
+ (rest to recovery, 5-6 min)
2 sets
AB as long as comfortable at the last completed pace from above. RPE should never exceed 8/10, once you are really having to grind then pull the plug and record the time. rest 4 min bt sets
1:24-1:17
+
6 sets of walking hypoxic drills, rest 2 min
It has been a while since we did these, I don’t remember much about my breath holding last time but this time, each breath hold I took 15 steps and tried to walk slow and each walking breath hold was about 20 seconds give or take a second.