Today’s workout is a mix of intervals and some big gear, low cadence work. The warm up is more spin ups, similar to the last workout I posted. Start off at : 30 sec in an easy gear as fast as you can pedal until you start to bounce around in the saddle (think of a paint shaker), then back off the pace just slightly. From there increase to 2 sets of :45 sec spin ups then a final one for 1 minute.
The first interval is 10 min where the pace changes every :30 sec. The first couple of minutes are easy in base gear or +/- 1 gear. From there, the pace and gearing varies with some fast and some big gear, low RPM work.
Next is a set of five, 2 minute intervals with :30 sec recovery or a 4:1 work to rest ratio. The key segment of this is the :45 sec at tempo pace where you really need to focus on maintaining a consistent pace of +/- 2 RPM or +/- 5 watts over all 5 intervals.
The final set today is a hill set which is broken up as 6 min up the hill, 1 min standing at the top of the hill then 3 min back down. Start off the 1st couple of minutes easy then add gears as you go up. IN the middle, the road “flattens out” and you have a :30 sec easier stretch before dig in for the last 2 minutes.
Finish up with an easy 10 min of quick spinning and back down a gear every 1-2 minutes and work on getting your heart rate back down to the low 100 range.