In this week’s SpinPipeline, we will do LOTS of short intervals. This workout will really test your aerobic and anaerobic capacity and help to increase your VO2 max levels. Short recoveries (:15 – :20 sec) so take advantage if every second yet don’t take any extra!

First set is 4 x 1 minute intervals with :20 sec recoveries. The first on is at your base gear (gear you can easily maintain 90 RPM’s) and pedal at 90-100 RPM’s for :60 sec. After the :20 sec recovery in your small chainring or shift up 2-3 gears, go for another :60 sec in your base gear but maintain 5 RPM’s faster than where you were on the 1st interval. The 3rd interval is at base gear -1 gear and maintain 100+ RPM’s for :60 sec. Final interval is base gear +2 @ 80-90 RPM’s. Don;t forget you get :20 sec of recovery between intervals!

The second set is what I like to call Power Intervals.  You will do 5 sets (5 minutes total) of this. Basically, you add a gear every :15 sec (3 gears  or :45 total) and maintain 90+ RPM. Start off in your base gear at 90 RPM, : 15 sec later, add a gear and maintain 90+ RPM. :15 sec later, add another gear and keep the pace at 90+ RPM’s. Back down 4 gears or back down 2 gears and go to your small chainring for :15. Then hit the same set again for 4 more times. I think the 4th set is always the hardest. But like all of these workouts, keep it consistent from 1 interval to the next.

The 3rd set is the same as the 1st set with the 4 x :60 sec intervals at different gears. The final set is another power interval set with the goal to maintain or increase your pace over what you did in the 1st power interval set.

Finish up with some easy :30 sec on / :30 sec off intervals plus an easy spin and stretch.

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