Intervals @ Polo Fields
Wednesday, Apr. 17, 2019
6:20pm — 8:00pm
1098-1000 John F Kennedy Dr, San Francisco, CA 94122

NB: I have had a change in my schedule and need to do this at home on the trainer in the morning so WON'T be at the polo fields. Leaving the workout on here in case anyone still wants to do it.


With the days getting longer I'm going to start doing my Wednesday rides at the Polo Fields. I will post an A (~1.5 hours) and B (~1 hour) options for those interested. On days I'm not able to make it, I'll still post the workouts that you can still meet or do them on your own.

Where to meet:
Park/meet along JFK Drive near the North Bathrooms.

Time:
Meet at 6:20pm ready to roll at 6:30pm
The polo fields only open at 6:45pm so will just do the warmup up and down back down JFK.

If you are late, no worries, just join up on the track.

Workout:
15 min EZ spinning - include some single leg drills

Main set:
Option A:
5 rounds of:

  • 4 min @low Z2 (65-70%)
  • 3 min @High Z2 (70-75%)
  • 2 min @Low Z3 (75-80%)
  • 1 min @High Z3 (80-85%)

Then 5 minutes EZ

Increase your cadence for every round, starting at about 75 and ending at high but sustainable cadence

Option B:
3 rounds of the above

Cool Down:
Last 5 min cool down

What to bring:
Shoes if you want to do a ROTB
Nutrition/water
Lights for both the front and the back of your bike as it may get dark towards the end of the workout.