Post by liam on Mar 2, 2017 17:21:49 GMT
Warm Up
5 minutes spinning @ 90RPM building to 65% MHR (130bpm)
2 x 1min out of saddle – 70 RPM
Single leg drills
- 6 x single leg - 30sec @90 RPM (30 sec rec)
95RPM with feet together
Build set
5 x 2min at 75% - last 30sec high cadence to finish at 80%
60 sec recovery
2min break
Main set
1 x 8min 85% MHR & 95 RPM – 2min recovery
1 x 4min 85% MHR & 95 RPM – 90 sec recovery
1 x 2min 80% for first minute building to 90% - 60 sec recovery
1 x 1 min building to 90% - 30 sec recovery
1 x 30sec – 90 – 95% sprint
3min rest
Repeat block once more
(44min total)
Cool Down
10 minutes easy
5 minutes spinning @ 90RPM building to 65% MHR (130bpm)
2 x 1min out of saddle – 70 RPM
Single leg drills
- 6 x single leg - 30sec @90 RPM (30 sec rec)
95RPM with feet together
Build set
5 x 2min at 75% - last 30sec high cadence to finish at 80%
60 sec recovery
2min break
Main set
1 x 8min 85% MHR & 95 RPM – 2min recovery
1 x 4min 85% MHR & 95 RPM – 90 sec recovery
1 x 2min 80% for first minute building to 90% - 60 sec recovery
1 x 1 min building to 90% - 30 sec recovery
1 x 30sec – 90 – 95% sprint
3min rest
Repeat block once more
(44min total)
Cool Down
10 minutes easy