Another interval workout today that gets progressively harder with each set. Start out with an endurance set (1 min/ :15). The next piece is to start in your flat road gear and spin up to 110 RPM or more for :40 sec, then slow down and recover for :20 sec all while remaining in the same gear. The next set is the same + add 1 gear. Final set is also the same but add 1 more gear (2 gears from base) and is a hard, burnout set. If you have power, watch your power output on the first one and try to maintain throughout the workout.
This is a killer workout for working on both strength and your anaerobic capacity.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s