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.


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