Save your legs today to Crush Watts Tomorrow. Just 3 sprints inside an easy 1 hour Zone 2 ride.
SPRINTS: for the middle 30 minutes I want you to do 3 sprints (1 every 10 minutes) max 5 second effort on flat or slightly uphill terrain. Out of the saddle full gas using a mailbox, tree or pole as your finish line.
For More Information, please Read:
Complete these intervals at FULL GAS! Warm up and cool down in Zones 1/2.
This 30 minute Level 1 Class:
3 x 45 seconds on 90 seconds off. FULL GAS!!
Pre-Race Openers: short quick intervals, designed to "open" your legs up for the very next day's race
Have everything RACE READY before you begin this warmup protocol because the MAGIC is ending this warmup 10 minutes before your start.
After you finish this warm up go direct to the start line to relax and focus.
Good Luck! Don't forget to eat and drink: Gels every 30 minutes during & up to 2 Electrolyte Drink H20 bottles per Hour
Level 1, 20 minutes: