Friday, May 30, 2014

My cycling class ROCKED this workout!

A mix of sweet-spot threshold work and short anaerobic intervals wrapped up a neat 1 hour package:

Warm up: easy, mix in and out of the saddle (Sweet Emotion - Aerosmith)
Single leg drills and spin-ups (Pitbull ft Kesha - Timber)

Main Interval Set:

3:00 Threshold #1 (at FTP or RPE 8)
 3:00 Recover, stand to stretch legs out as needed
3:00 Threshold #2
 3:00 Recover
3:00 Anaerobic set, broken down as 6x 20 seconds sprint, 10 seconds recovery
 3:00 Recover
3:00 Threshold #3 - add an extra gear this round and #4
 3:00 Recover, stand to stretch legs out as needed
3:00 Threshold #4
 3:00 Recover, stand to stretch legs out as needed
3:00 Anaerobic set, broken down as 6x 20 seconds sprint, 10 seconds recovery
 3:00 Recover

Tracks: Problem - Ariana Grande, Turn Down for What - DJ Snake x Lil John, You Spin Me Round - Dead or Alive, Pump It - Black Eyed Peas, Fading Like a Flower (Club Radio Mix) - Dan Winter, Hands Up! - Jens O., Turn all the Lights On - T-Pain, Am I Wrong - Envy

Whew!

Ride out the rest of the hour with a two-track climb (Madness - Muse, Rebel Beat - Goo Goo Dolls) and a cool-down (Falls on Me - Fuel)

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