This is the 2nd program for "Kilo and 500TT Sprint Program" - which is a bit heavier on the side of core strength and tolerance along with intensity.
Warm up - 20-30 laps progressive on the track with 1 x flying 100m jump in a warm up gear.
1 x Flying 500m in projected race gear (male 104-112in Female 98-108 in)
1 Standing Kilo in 104in Gear
Max 30 seconds into 1 minute steady - we want to mimic at start and then going into the aero skis and holding the cadence.
1 Block = 10 sec. 15 seconds, 15 seconds, 20 seconds.
1 minute in-between starts
3 blocks total
with 8 minutes in-between each block to recover.
Can be done on the track or ergo - Focus on standing and hip drive spin the gear out in the first 5 seconds and hang on (53 x 15 or 92 - 95 in gear) Focus on being explosive
Done on the trainer - CADENCE WORK