-This workout is designed to contribute to the adaptation of improving Power Duration of your Anaerobic Capacity.
-Start hard, but not too hard. This should be higher than final Lap Power for first few seconds.
-If your power goes down very gradually towards the end and cadence up, you have paced your effort well.
WARM UP: *5 minutes zone 2 heart rate on cardiovascular machine EXERCISES: *2x15 Squats *2x15 Lunges *2x15 Calf raises *2x15 Step ups *2x15 Reverse Woodchopper *2x15 Tricep kickback *2x15 Bicep curl *2x15 Shoulder press *2x15 Reverse curl *2x15 Wrist curl COOL DOWN: *5 minutes zone 2 heart rate on cardiovascular machine
Developing technique and gear selection for standing starts and increasing force strength.
-This workout is designed to increase your Vo2 Max.
-This helps towards improving your upper limit for aerobic efforts.
This ride can be completed with a group or solo as a solo ride.
-Choose a technical course to work on your skills and to vary your pace to achieve the planned IF and duration.
This test is key to improving your Power Profile!
-Refer to the Training Plan Guide on how to set up and track your Power Profile, as well as a target for this test.
-Start a small build in Power Zone 5 at 5-10 seconds before start of main set intervals.
-Sprint standing on road. Sprint seated on indoor trainer.
-Keep as much time in zone 2 power as possible
-You can occasional go over or under zone 2, but keep the ride at average in middle of zone 2 power.