Intervals are for everyone. Join this workout a pace that works for you.

WHEN: Tuesday
WHERE: Golden Gate Bridge Welcome Center

MEET: 7:00 am // ROLL: 7:05am

WORKOUT: 3x15min sweet spot intervals with 5 sec burst every 3 min

COFFEE: either Flywheel or Coffee Movement (we can decide together)

THE FULL WORKOUT:
3 x 15 minutes ON in Sweet Spot with a 'burst' every 3 minutes; 7.5 minutes recovery

Perform the effort at Sweet Spot Wattages, then 'burst' out of the saddle for 5 secs at 200% of your FTP (~___w) then return to sweet spot wattages.

Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel.

THE LONG STORY:
Each week we'll offer a new interval workout. This way you can add a little spice to your weekly rides.

Workouts are anywhere from 3x8min repeats, to 3x15 minute. You can choose to follow the workout, or do your own. We’ll announce the workout at the start of the ride (and we’ll try our best to update the ride call).

The goal will be to increase your fitness, stamina, and find your "climbing legs"

Intervals will either start at the "bottom" of hawk (where you would turn off the bridge) or at the “very bottom” for a “super hawk” segment (this is closer to the 15 minute version).

PACE: this is up to you. Personally, I'll be trying to hold a sweet spot interval (which for me is around 220watts) but again, do what makes sense for you.

The goal of this ride isn't necessarily to ride together. But it is to have the group support while we're all "working" on our intervals (if that makes sense?)

And if this is too long. No sweat. Shorten it to what makes sense for you. The goal is for camaraderie and support. Any work is great work!

See you at the GGB Welcome Center, 7am

Hummingbird Fuels Ride Disclaimer and Waiver:
By joining the Strava event, attending the activity, or participating in any capacity, you acknowledge and agree to the following:
Cycling is an inherently dangerous activity that carries the risk of injury or death. You voluntarily assume all risks associated with your participation. You are solely responsible for your own safety, fitness, equipment, and actions at all times. By participating, you waive any and all claims against Hummingbird Fuels Inc, its owners, organizers, and affiliates for any injury, damage, or loss that may occur before, during, or after the ride, regardless of cause. Participation indicates your acceptance of these terms. You also grant Hummingbird Fuels Inc. and its administrators permission to use photographs, videos, or other recordings of my participation in Activities for club and brand purposes, including promotional materials, social media, email newsletters, website use, and press coverage. You may withdraw consent at any time by contacting lisa@hummingbirdfuels.com, though this will not affect prior use. This release does not grant rights to sell my image to unaffiliated third parties for commercial purposes without additional written consent.