Post by liam on Nov 20, 2014 8:00:36 GMT
Session based on % of Max Heart rate 185 bpm
Warm Up
10 minutes spinning @ 90RPM working through gears.
5min Single leg drills
4 x 30sec SL on each leg (30sec SL, 30sec both)
Target heart rate is 145 bpm (75%) at end of interval.
Main Set
Steady interval session: Continuing the steady heart rate session the intervals alternate in length but should be held at 80% effort. Build to target heart rate in the first 90 seconds of each interval then hold resistance, cadence and heart rate throughout.
• Interval 1 - flat 3min
• Interval 2 - flat 5min
• Interval 3 - flat 3min
• Interval 4 - flat 5min
• Interval 5 - flat 3min
• Interval 6 - flat 5min
• Interval 7 - flat 3min
90 seconds recovery between each interval.
Cool Down
5 minutes easy spinning, reduce heart rate gradually to 100bpm
Practice mount/dismount
Heart Rate (HR)
Double Time (DT)
Wind the pedal cadence up by 30-40% (from 90RPM to 120RPM)
Hill Attack (HA)
Drop 2-3 Gears Resistance and jump out of the saddle for short burst.
Single Leg (SL)
Pedal stroke technique ideally practiced on the turbo trainer. The idea is to hold even tension on the chain throughout the single leg stroke (takes practice!)
Warm Up
10 minutes spinning @ 90RPM working through gears.
5min Single leg drills
4 x 30sec SL on each leg (30sec SL, 30sec both)
Target heart rate is 145 bpm (75%) at end of interval.
Main Set
Steady interval session: Continuing the steady heart rate session the intervals alternate in length but should be held at 80% effort. Build to target heart rate in the first 90 seconds of each interval then hold resistance, cadence and heart rate throughout.
• Interval 1 - flat 3min
• Interval 2 - flat 5min
• Interval 3 - flat 3min
• Interval 4 - flat 5min
• Interval 5 - flat 3min
• Interval 6 - flat 5min
• Interval 7 - flat 3min
90 seconds recovery between each interval.
Cool Down
5 minutes easy spinning, reduce heart rate gradually to 100bpm
Practice mount/dismount
Heart Rate (HR)
Double Time (DT)
Wind the pedal cadence up by 30-40% (from 90RPM to 120RPM)
Hill Attack (HA)
Drop 2-3 Gears Resistance and jump out of the saddle for short burst.
Single Leg (SL)
Pedal stroke technique ideally practiced on the turbo trainer. The idea is to hold even tension on the chain throughout the single leg stroke (takes practice!)
