Workout from 10/13/10

Posted: October 16, 2010 in Indoor Cycling Workouts

Warm Up:

  • 3 min in easy gear – cadence of 85-95 RPM
  • 4 min :30 sec at a cadence of 100 +RPM / :30 sec at a cadence of  90 RPM.  Add a gear every minute

Main Workout: Start in a flat road gear or something you can maintain at 90 RPM

  • 8 sets of (10 min total):
  • 1 min @ 100 – 110 RPM, :20 sec recovery @ 90 RPM
  • Keep in the same gear for the entire set

:90 Sec recovery – drop down a couple of gears

Second set: 8 min interval of hill simulation

  • Start off in same gear as 1st set for :30 sec
  • Add 2 gears and slow cadence to 80 RPM for :30 sec
  • Add 1 gear, drop cadence to 75 for :30 sec
  • Back down 3 gears and speed up to 90 RPM for :15 sec
  • back down 1 more gear and increase cadence to 100+ for :45 sec
  • Add 2 gears and go back to 90 RPM for :15 sec
  • Add 3 gears, now at 75 RPM for :60
  • Add 1 more gear, cadence of 70 for :30
  • Add 1 more gear, cadence of 65 for :30
  • Back down 2 gears, cadence is now at 75 for :15
  • Back down 4 gears and sprint at 100 RPM for :30
  • Add 2 gears, cadence at 85 RPM for :45
  • Add 3 gears, cadence of 70 RPM for :45
  • Back down 4 gears, cadence is now at 90 for :15
  • back down 2 gears for the final sprint, 100 RPM for :30

:90 sec recovery – back down a few gears and spin at 85 + RPM

3rd set – 2 minute intervals – 10 sets

  • :30 sec at the 90 RPM gear
  • :30 sec + 3 gears – 75 RPM
  • :30 sec -4 gears – 100 + RPM
  • : 30 sec recovery same as recovery gear
  • Add 1 gear and repeat

Final Set – Sprints 5 sets

  • Start 1-2 gears less then your 90 RPM gear
  • Sprint @ 110 RPM for :20 sec
  • Easy spin in same gear @ 90 RPM for :40 sec

Cool down:

  • The last set will lead right into the cool down
  • Drop down a gear or 2 every :30 to :45 sec until in lowest gear
  • Finish up with some light stretching

Total: 45 minutes

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