Posts Tagged ‘threshold intervals’

I swear, one of these days I will get caught up on my posts. The type “A” personality that I am won’t let me just crank through (no pun intended) to get these added to the blog. Anyway, this week I focused on 5 minute blocks.

After a long warm up which consists of a pyramid plus a couple of minutes of spin ups, we start off with the 1st of five 5 min intervals. These 5 min blocks are meant to simulate the changing pace and gearing of road or mountain bike racing. Start off in base gear then go into a tempo paced block. This is a threshold pace maintaining 95 + RPM’s and approaching your Lactic Threshold (LT)  or 90% + of your max HR and / or Power output. Next, add a few gears and slow it down, then add a few more and slow it down again. Back off for :30 sec and take a working recovery, then its back on the gas at the Tempo / Threshold pace. Back down a few gears and sprint it home.

The second interval is similar to the first with a little different variation. Again, start off in base gear, then go “uphill” by adding a couple of gears. Add a few more and slow the legs down a little more before taking another :30 sec working recovery. Back on the for a minute at tempo / threshold pace. Next add a few gears for a strength section then finish out with a fast sprint.

I’m changing up the 3rd set by doing true threshold intervals. Just like last week, these are 5 x :30 sec all out intervals followed by :30 sec easy. These will have you at your VO2 max or 100% of your max heart rate (HR) and power (watts). Shoot for 2-3 gears over your base and 100+ RPM.

The last 2 sets are a repeat of the 1st two 5 min intervals.  Be sure a take a nice long cool down after this workout and include some fast segments to help flush out the legs.

Ride strong, ride FAST!

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I’m a few weeks behind in getting this workout posted. It’s amazing that time goes by so quickly.  Anyway, this cycling workout is back to the harder, interval type sessions that I enjoy teaching. Start off with an easy warm up then hit the meat of the workout.

The first set is a series of six 2 min intervals. Start off in base gear @ 90 RPM and maintain a nice steady pace (+/- 2 RPM or +/- 5 Watts) for the entire 2 min. Then take an easy :30 sec in base gear -2 then on to Interval #2. For the second one, add 2 gears and maintain 80 + RPM. The 3rd one is base gear +4 @ 70 RPM, and the 4th interval is base gear -2 @ 100 RPM. Next is the 5th interval which is back to base +2 @ 80 RPM, then the 6th interval is base gear +1 @ 95 RPM. After the 6th interval, take an easy 2 min in base gear -2.

The second set is a 5 min random interval Start off in base gear. From there, add a random gear of up to 4 over base to -2 under base every :30 – :60 sec. For example, start off in base gear for :30 sec, then add 2 gears @ 80 RPM for :45, then add another gear @ 75 RPM for :30 sec, etc.

Next is a threshold interval set which cinsists of 6 :30 sec intervals. These are near an all out effort performed at base gear +2 at 100+ RPM. Consistency is the key here and the goal is to maintain the same pace (RPM or Watts) throughout all 6 intervals. Your heart rate should reach Zone 4 to Zone 5 by the last interval.

Finish up with some :20 sec intervals to “shake” the legs out with some high cadence spins. Cool down for another 5-10 min to be sure and bring the heart rate down at a nice slow pace and give the legs time to recover. Image

I’m a few weeks behind in getting this workout posted. It’s amazing that time goes by so quickly.  Anyway, this cycling workout is back to the harder, interval type sessions that I enjoy teaching. Start off with an easy warm up then hit the meat of the workout.

The first set is a series of six 2 min intervals. Start off in base gear @ 90 RPM and maintain a nice steady pace (+/- 2 RPM or +/- 5 Watts) for the entire 2 min. Then take an easy :30 sec in base gear -2 then on to Interval #2. For the second one, add 2 gears and maintain 80 + RPM. The 3rd one is base gear +4 @ 70 RPM, and the 4th interval is base gear -2 @ 100 RPM. Next is the 5th interval which is back to base +2 @ 80 RPM, then the 6th interval is base gear +1 @ 95 RPM. After the 6th interval, take an easy 2 min in base gear -2.

The second set is a 5 min random interval Start off in base gear. From there, add a random gear of up to 4 over base to -2 under base every :30 – :60 sec. For example, start off in base gear for :30 sec, then add 2 gears @ 80 RPM for :45, then add another gear @ 75 RPM for :30 sec, etc.

Next is a threshold interval set which cinsists of 6 :30 sec intervals. These are near an all out effort performed at base gear +2 at 100+ RPM. Consistency is the key here and the goal is to maintain the same pace (RPM or Watts) throughout all 6 intervals. Your heart rate should reach Zone 4 to Zone 5 by the last interval.

Finish up with some :20 sec intervals to “shake” the legs out with some high cadence spins. Cool down for another 5-10 min to be sure and bring the heart rate down at a nice slow pace and give the legs time to recover. Image