Muscle Tension Intervals involve using a very hard gear (big ring) and high resistance. For the duration of the interval, you want to keep your rpms between 40-60rpms. Your effort will be moderate. If you are indoors and need more resistance on the trainer, try taking some air out of your tires. If you are outdoors, find a hill, a headwind, or a grassy park to add resistance.
Warm-up for 10-15 min. Then do:Do 3x7 minutes ON, 7 min OFF. Keep rpms between 40-60 during the interval.Before, inbetween, and after each interval, spin at zone 2 or endurance pace.
Easy spin today to loosen up the legs.
Warm-up for 10-15 min. Then do:
Zone 6: Everything you have to give!
5 x 30 sec on 1 min off; Full Gas effort!
Weekend Group Ride-Don't worry about intervals, etc today. Work on sticking wheels for the duration. Climbing hills strongly, pacelining together in a group and even launching attacks or trying for sprints. Overall this should be 'moderately hard' effort and also a bit of fun
Today is your pick on what type of ride you'd like to do! Have fun!
Work on stretching your hamstrings, hips and calves today....A little foam rolling goes a long way too.
Check out this helpful video: https://vimeo.com/214200414
Start your warm-up 40 min before your field test.
Spin easy for 10 minutes to get the legs moving. Then do:
2x10 min ON, 5 min OFF @ Sweet Spot.
Spin for 5 min easy.