10’ warm up and then 15x30” at 100 rpms with 1’ recovery between sets. Cool down 5' after the last rep.
40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
15’ warm up. Then 4x5’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy cool down for 5'.
30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Comments and Definitions
Off day – cross train – walk, hike, swim.
TRAINER: 10' warm up. After WU, alternate 30-60" with 1 leg off the pedals, and up on a chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'
Long aerobic day – ride from 55-75’, as you feel.