Public Workouts by Rating
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
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
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
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.
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.
Criss-cross Threshold
30 minutes of 2 min intervals alternating sub-LT, LT super-LT and back down.
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.
Ride Fit Un Paseo En Bicicleta Perfecta
Experience "real ride" action by getting the Ride Fit Un Paseo En Bicicleta Perfecta training video from http://www.ride-fit.com/Shopping/Ride-Fit-Un-Paseo-En-Bicicleta-Perfecta.... 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.