Post by liam on Nov 24, 2016 15:46:33 GMT
Warm Up
5 minutes spinning @ 90RPM building to 65% MHR (130bpm)
6 x single leg - 30sec
3 x 2min hill climb @70rpm Hill climb 70% MHR
60 sec rec between each interval
3min break
(23min)
Main set
1 x 2min building from75% – 80% & 90-95 RPM
1 x 3min building from 80% – 85% & 90-95 RPM
(10 sec out of saddle every 60 sec)
1 x 4min 85% & 90-95 RPM
1 x 5min 85% & 90-95 RPM
(10 sec out of saddle every 60 sec)
60 sec recovery between each interval
3 min easy spin recovery after set
Repeat set 3 times
(57min total)
Cool Down
10 minutes easy spinning, includes 3 x 90sec @60%
Reduce heart rate gradually to 100bpm
5 minutes spinning @ 90RPM building to 65% MHR (130bpm)
6 x single leg - 30sec
3 x 2min hill climb @70rpm Hill climb 70% MHR
60 sec rec between each interval
3min break
(23min)
Main set
1 x 2min building from75% – 80% & 90-95 RPM
1 x 3min building from 80% – 85% & 90-95 RPM
(10 sec out of saddle every 60 sec)
1 x 4min 85% & 90-95 RPM
1 x 5min 85% & 90-95 RPM
(10 sec out of saddle every 60 sec)
60 sec recovery between each interval
3 min easy spin recovery after set
Repeat set 3 times
(57min total)
Cool Down
10 minutes easy spinning, includes 3 x 90sec @60%
Reduce heart rate gradually to 100bpm