Do 5-7 X 8-12 second all out effort sprints on a 3 min. recovery (zone 1). Do sprints from a standing start
30/30's - Do 3-4 X 5 min. intervals on a 5 minute recovery. Durring each 5 minute work interval, alternate between zone 5+ power and zone 1 power every 30 seconds.
Do 4-5 X 6 min. work intervals in zone 3 on 2 min. recovery (zone 1). Alternate hand positions between the hoods and the drops on each interval.
We will work on cyclocross drills and then finish class with a workout that will open our legs up for Sunday's race. 5 min. in zone 4, 3 X 1 min. in zone 5 on 4 min. recovery, 3 X :15 all out sprints on 3 min. recovery, 6-10 high speed dismounts
On a marked course, sprint in and out of corners several times. Only 4-6 seconds fast in each corner. Power is zone 5+. Recovery is 3 minutes. Do 6-8 sets.