I Love Graphs

Very little can get me as pumped up after a solid workout as much as chocolate milk and a set of Garmin graphs.  And since I can’t pass you an ice cold bottle of Nesquik, I am happy to share my Garmin data from tonight’s workout: an 80 minute trainer session (Turbo #3) and a 10 minute transition run.  The intervals were painful, but the chocolate milk was worth it (even though I have to mix my own over here – I know, I know…so rough!).

TONIGHT: TURBO #3 (80 min. bike + 10 min. T-Run)

Heart Rate Graph: Turbo Workout #3. 1:20:00 - 1:22:30 is transition, and then a 10-minute T-Run

Love this graph – you can clearly see the bigger intervals, the gradual warm-up and cool-down, the short transition and then the T-Run.  The speed graph gets the intervals a bit better:

Speed Graph: Turbo Workout #3. Beautiful intervals, if I do say so myself!

The Turbo #3 workout can be seen on the “Indoor Tri Workouts” tab on this blog, but to save you a click, here’s the outline:

15 min. warm-up
10 x 30 s. >100 RPM spin, 30 s. easy
6 x 90 s. >100 RPM spin, 30 s. big gear standing, 2 min. easy spin
4 x 2 min. big gear standing, 3 min. average spin
10 min. cool-down

This is one of my favorite workouts – a great mix of spin and crunch.  Give it a shot and let me know what you think in the comments section.

Tastes like recovery.

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