These workouts will vary by plan. An example workout of Isolated Leg Training (ILT) is:
Trainer Isolated Leg Training (ILT) WU: 10' MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to 95-100 rpms, and focus on eliminating the dead spot at top of stroke by pushing toes forward in shoes at top.
You may start out being able to only hold 75-80 RPMS but over time your cadence will increase. Hang in there!
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VIDEO: Isolated Leg Training (ILT's)
These workouts will vary by plan. An example workout of Isolated Leg Training (ILT) is:
Trainer
Isolated Leg Training (ILT)
WU: 10'
MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to 95-100 rpms, and focus on eliminating the dead spot at top of stroke by pushing toes forward in shoes at top.
You may start out being able to only hold 75-80 RPMS but over time your cadence will increase. Hang in there!
VIDEO - Isolated Leg Training ILT (614 downloads)
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