I’m still a little behind on my weekly workout posts, but I should be caught up soon! This one is a mixture of aerobic, anaerobic and some real riding simulations. Focus on your power output and/or your RPM’s and keep it consistent throughout the interval. The 3rd set will be tough so be sure to really focus on the consistency in either your power output or cadence (RPM’s).
The first set is an extension of the warm up. Start off in base gear and spin at 90 + RPM’s for :60 sec. Take a :20 sec recovery in you small chainring or by shifting down 2 gears. Next is a :60 sec interval at base gear + 1 at 85 RPM’s, then a :20 sec recovery (same as the 1st minute). Followed by another :60 sec interval at base + 2 and this time 80+ RPM for :60. Take an easy minute then repeat the entire set.
Four minute intervals make up the second set. Start off in base + 1 and pedal at 95 + RPM’s for :60 sec, then the pace changes every :30 sec. Rather then explain it here, it will be easier to follow the chart below. Repeat the 4 minute intervals for 4 sets or 24 total minutes including the 2 minutes of rest between sets.
Finally, finish up with some 2 minute intervals. These are time trial type efforts and the goal is to maintain a consistent power output with your power meter. If you don’t have a power meter, keep a consistent RPM (+/- 2 RPM’s) for the entire 2 minutes. :20 sec recoveries then repeat 2 more times.
Cool down for 5-10 minutes and be sure to stretch well afterwards.