Class #9
Time Trialing
4min WU
4x Power starts (10seconds hard gear start from a slow cadence, standing, hammer it out, then recover for 80seconds)
3 x 6:00 time trial efforts (first two at bottom of Climbing repeat range, last one at top of range. Cadence will vary per effort)
4min recover between efforts
2min MAX effort (2min rec)
1min MAX effort (1min rec)
1min MAX effort
13min cool down
On account of the random sunshine today cellar dwellers is cancelled for Tuesday jan 31st
See you on Thursday for workout #9!
3 min wu
3x 1:00 fast pedals 1:00 rec each
Main event, all intervals were MAX effort:
3 on
2 off
2 on
2 off
1 on
3 off
3 on
2 off
3 on
2 off
2 on
2 off
1 on
3 off
2 on
1 off
1 on
1 off
1 on
1 off
1 on
14 cool down
This is from an oxygen deprived memory, but I’m pretty sure it’s right. OUCH!
That’s 20 minutes of max effort!
Workout 7
Interval ladder
9:35 warmup
3 x 1min fast pedal
3x{
6min tempo 70-75rpm
4min steady 85-95 rpm
2min recovery]
8:30 cool down
Warmup 11:00
20min tempo (4x{4min down 1min up 70rpm})
5min recovery
20min tempo (4x{4min down 1min up 70rpm})
Cooldown
9:00
