Alternating 6 min. LT tempo 1 min. power sets all performed at 90+ RPM. Adjust gear ratio to resistance. Suggest Time Trial = big ring/18. Power = big ring/15
Total Time: 00:57:30
Category: Speed endurance
Author: RobFromCal
Intervals 10 minutes of Warm Up at cadence 70 to 80 with heart rate endurance
6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
3 minutes of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX 45 seconds of Rest at cadence 70 with heart rate recovery 1 minute of V02-Max at cadence 90 with heart rate VO2-MAX 45 seconds of Rest at cadence 70 with heart rate recovery 1 minute of V02-Max at cadence 90 with heart rate VO2-MAX 45 seconds of Rest at cadence 70 with heart rate recovery 1 minute of V02-Max at cadence 90 with heart rate VO2-MAX 3 minutes of Rest at cadence 70 with heart rate recovery 6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
3 minutes of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX 45 seconds of Rest at cadence 70 with heart rate recovery 1 minute of V02-Max at cadence 90 with heart rate VO2-MAX 45 seconds of Rest at cadence 70 with heart rate recovery 1 minute of V02-Max at cadence 90 with heart rate VO2-MAX 45 seconds of Rest at cadence 70 with heart rate recovery 1 minute of V02-Max at cadence 90 with heart rate VO2-MAX 3 minutes of Rest at cadence 70 with heart rate recovery 6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
5 minutes of Cool Down at cadence 70 with heart rate recovery
