Komura intervals

Today’s training: 4 climbs of Komura Pass (55 km, 1100 m climbing)

Climb 1: Controlled climbing

165-170 target HR / 80-85 target cadence

Climb 2: Intervals

0:30 attack interval / 1:30 rest interval (x 7 sets)

Climb 3: Descending intervals

1:30 hard
1:30 easy
1:15 hard
1:15 easy
1:00 hard
1:00 easy
0:45 hard
0:45 easy
0:30 hard
0:30 easy
0:15 hard
0:15 easy
0:10 hard

Climb 4: recovery spin

34 X 27 / 34 X 24, 95-100 target cadence