Happy daylight savings time! Which means it's actually sort of light out when I leave the pool in the morning, and very dark out by 5pm...and more of my cyclists migrate inside. We threw the hammer down Tuesday night with this 1-2 punch of hills and sprints:
Warm-up: 15 minutes easy riding, building resistance, with 3x30'' spin-ups.
Descending Climbs: all intervals on 1/2 time recovery at baseline/flat road gear
2:00 (seated) on an aggressive gear (8/10 RPE), last :30 out of the saddle HARD!
1:45 as above
1:30 as above
1:15 (seated) as above, last :15 out of the saddle HARD!
1:00 as above
:45 as above
:30 as above
:15 as above, all out of the saddle HARD
Ascending Sprints: all intervals on 1/2 time recovery at baseline/flat road gear
:15 seated sprint, 1/2 the interval recovery, continue below
Cool-down: 5-10 minutes easy spin