15 minute warmup, building power, quick cadence drills
10 x 90 second intervals (recovery 90 seconds easy spin between each), broken down as:
#1-4: Seated sprint, cadence 95-110
#5-6: Hill climb, standing
#7-8: Seated sprint, cadence 95-100
#9: First 45 seconds - seated sprint, into a standing climb (attack) for second 45 seconds, hold effort level out of the saddle
#10: First 45 seconds - standing climb (attack), straight into seated sprint to the finish for the last 45 seconds
Cooldown: 15 minutes easy-medium spin with some rolling hills

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