Start with 10 minutes of super easy spinning. Gradually increase your pace to endurance effort over the next 5 minutes, tempo effort for 2 minutes, threshold for 2 minutes. Move back to recovery pace for 2 minutes, then back up to threshold pace for 2 minutes. Recover for 2 minutes, then up to VO2 effort for 2x, 30 seconds with 2 minutes easy spinning between. Spin easy and head to the start.
After the race, spin easy for at least 20 minutes to cool down, while you sip a recovery drink.
Your test is 20 minutes long. Use the following guidelines. Read through these directions prior to the test. On a steady climb or flat section of road, begin riding at the bottom end of threshold power/effort or about a 7 out of 10 RPE for 7 minutes. At 7 minutes, the effort should have increased to about an 8 of 10 and you should be in the midrange of estimated threshold power. At minute 14, you need to begin emptying the tank, your effort should have increased to a 9 out of 10 at this point and should go to 10 out of 10 in the final 2-3 minutes. Most important is to gradually ramp effort and RPE up; do not overdo the effort and have to back off or stop.
Barely let yourself get out of breath.
Warm up with 5 minutes of easy spinning, followed by 3 minutes of tempo and 2x 30" at threshold/VO2 effort. Spin easy for several minutes then begin the following workout;
- 2 sets of 3x 5 minutes at threshold power. Take 3 minutes recovery between intervals and 10 minutes between sets.
Complete any remaining time over the intervals at endurance pace.
Little to no resistance on the pedals, the only goal is to spin your legs out. Make an effort to breath only through your nose. This ensures that you keep the effort low enough and it also elicits a lower stress hormonal response to the activity.
Start with 10 mins easy spinning. Riding at endurance pace, perform a CX dismount and remount every 5 minutes. Finish with 10 mins easy spinning.
Go with terrain-based surges and efforts. Smile, no stress today.