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Indoor Stage Race

From http://cadencecycling.com

CADENCE INDOOR STAGE RACE!!

10:00 Warm Up and Calibrate

STAGE 1 - Prologue TT (uphill - use climbing blocks)

STAGE 2 - Road Race, Breakaway, and Race Winning Attack

STAGE 3 - Criterium with Sprint Finish

Cool Down - 10 min

Total Time: 01:02:15
Category: Sustained Power
Author: Ransom

Technique, Perceived Exertion

From http://cadencecycling.com

Goals of workout:
Technique
Application of Perceived Exertion

Warm Up and Calibrate
Fast Cadence/Over Gear
SubLT - Zone 3 Effort
VO2 Max Effort - Zone 5
Lactate Threshold/SuperLT Effort - Zone 4a and 4b
SubMax Effort - Zone 6
Cool Down

Total Time: 01:11:30
Category: Sustained Power
Author: Ransom

Micro Intervals and Attack Intervals

From http://cadencecycling.com

Technique and Drills
8 minutes of 15 sec. Micro Intervals
4 x 4 minute Attack Intervals

Total Time: 01:09:45
Category: Explosive Power
Author: Ransom

5 minute VO2-Max Intervals

This is a classic workout for all endurance sports. I used it for rowing where 5 minutes is close to the race distance but it's a staple for cycling, XC ski and running when building aerobic capacity is the goal.

During the warm-up do some accelerations and several one minute periods at LT intensity.

Total Time: 01:05:00
Category: Sustained Power
Author: imi_admin

Short VO2 Max Intervals

From http://cadencecycling.com

10:00 Warm-Up

Goals for the Workout

1. Increase Leg Speed and Pedaling Efficiency
2. Increase Muscular Strength
3. Increase Upper End of Aerobic System
4. Increase power above Lactate Threshold

12:00 minutes of Sub-LT with Fast Cadence efforts
4:00 Minutes Recovery

Super-LT Intervals

5 x 1:30 Super-LT intervals with 1:00 minutes recovery between each. Watts/HR @
zone 4b with Cadence @ 90 - 100.

5:00 minutes recovery after set

VO2 Max Intervals

3 x 3:00 minutes @ zone 5 watts with 3:00 minutes recovery between each. Cadence @
upper 90s low 100s.

Total Time: 01:00:30
Category: Sustained Power
Author: Ransom

Criss-cross Threshold

30 minutes of 2 min intervals alternating sub-LT, LT super-LT and back down.

Total Time: 00:55:00
Category: Muscular endurance
Author: imi_admin

3-2-1 Lactate Tolerance

A difficult workout of the lactate tolerance variety. From the program USRowing National Coach Hartmut Buschbacher used to train the US women for Atlanta 1996.

2 X 3,2,1 minutes with 1 minute of rest, hard as you can go.

A good warm up with accelerations is essential.

Total Time: 00:52:00
Category: Speed endurance
Author: imi_admin

Ride Fit Warrior

Experience "real ride" action by getting the Ride Fit Warrior training video from http://www.ride-fit.com/Shopping/Ride-Fit-Warrior.html?source=imobile. To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Total Time: 00:33:58
Category: Explosive Power
Author: Ride-Fit

5 minute threshold Intervals

Warm up.
2 mins @ 40% FTP
2 mins @50% FTP
2 mins @60% FTP
1 min @40% FTP

30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP

1 min @40% FTP

Main Set
5 x 5 minute @95% threshold intervals with 2 1/2 min recovery

Warm Down
5 mins @ 40% FTP

Total Time: 00:51:00
Category: Sustained Power
Author: bikescience

Russian Steps

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.
Read more at http://www.cyclingweekly.co.uk/fitness/training/turbo-training-sessions-...

Total Time: 00:08:00
Category: Speed endurance
Author: simond