Suggested workout was 3 x 3 sets of 15 second sprints at 2:30/km I did them at 2:28/km and followed the workout as it guided me. I wore a Polar H10 Heart Rate Monitor.
Before this workout my aerobic training load was 242 and now it's 232, 10 points lower huh? I got no purple bar in the 7 day load it's blue.
Training effect was 3.0 aerobic | 2.1 Anerobic
I also started each sprint 5 seconds earlier to make sure the GPS didn't lag behind.
