10 min w.u. (HR Zone 1 moving to HR Zone 2/ RPE 3-4)
3x 1 min Fast Pedaling As fast as you can in an easy gear, (HR Zone 3-4/ RPE 5-7),
1 minute easy in between efforts (RPE 3-4)
1 min easy after last effort (RPE 3-4)
MAIN SET 1:
3 x 90 sec ALL OUTS (HR Zone 5, RPE 9-10)
3 minutes easy (HR Zone 2-3, RPE 3-4) in between efforts
After last effort 5 minutes Endurance (HR Zone 3, RPE 4-5)
Working Set #2:
5 Minute VO2 Max/ Max Effort!
We want to start this effort hard, but not so hard that you barely hang on for the end. PUSH HARD the last 45 seconds!
(HR Zone 5, RPE 8-10)
10 minute Cooldown, Small ring, (HR zone 1, RPE 2-3)
Today we get an idea of your baseline fitness via a field test. This may be completed on the trainer, or outside.
8 minute warm up (HR Zone 2, RPE 2-3)
3 x 1 minute Fast Pedaling, 1 minute easy in btwn
5 minute Steady State Interval (HR Zone 4, RPE 6-8)
5 minute Recovery (HR Zone 1, RPE 2-3)
2 x 1 min ALL OUT, really pushing the last 15 seconds! (HR Zone 5+, RPE 9-10)
5 minutes Recovery Between efforts (HR zone 2, RPE 2-3)
7 minute cooldown
8 minute warm up
3x 1 min Fast Pedaling
4 minutes Endurance
6 x 50m (about 8 second) Small Ring Sprints
Gearing: Small ring up front With 3rd hardest gear in the back
(If you have 3 chainrings in the front, use the MIDDLE CHAINRING!)
HOW TO DO IT:
Start off with the gearing above, from about 8-10mph.
SPRINT HARD AND FAST not he pedals (standing or seated) keeping the same gear, and spinning the pedals faster, for 8 seconds.
Ideally we should hit a cadence of 120rpm+, but if you don't don't worry! This program will help you get there!
Recover 3 minutes in between efforts
After last effort, 5 minutes of easy riding, then
30 minutes at endurance
5 minute Cooldown
10 minute warm-up
Focus on keeping in the mid-to-upper level of Zone 2 for the ride today, keeping your cadence 90+ for flats, and 80+ for flats/ Climbs.
(RPE 4-5, HR zone 2)
Make sure that you are staying in your endurance pace range!
Try to keep a cadence of 85-95 during the endurance portions.
If you must climb hills, go in the easiest gear that you can keep your cadence 80+