WORK OUT OF THE WEEK
Blow those Quads!!
Warm up 10 minutes
Find a gear and resistance that you can sit at 90 RPM at 70% intensity. Use this as your base RPM and Intensity for main warm up set.
Main warm up set
Starting at Base RPM and Intensity
1 X 15 SECS AT 100 RPM at 80% INTO
45 secs at BASE RPM and INTENSITY, NO REST BETWEEN
X 4,
1 MIN REST
Then drop BASE RPM to 65 RPM lifting INTENSITY to 80%
(Load resistance or gears similar to riding a hill)
From Here
1 x 15 secs lifting RPM to 80 / 85 RPM INTENSITY to 85/90% into
45 secs at BASE RPM and INTENSITY
X 4
4 MINS EASY PEDALLING
MAIN SET.V02 SET (SPRINTS AT 100% EFFORT)
3 X 5 MINS AT V02 WITH 5 MINS RECOVERY BETWEEN
SITTING AT 70 RPM AT 60% INTENSITY
SPRINT FOR 20 SECS 40 SEC REST X 5
5 MINUTE EASY RIDING
THEN 5 X 30 SEC SPRINTS, 30 SECS EASY RIDING
5 MINUTE EASY RIDING
THEN 5 X 40 SEC SPRINTS, 20 SEC EASY RIDING
5 MINS EASY RIDING
Finish with 3 mins at 90 RPM at 75 % intensity into 5 min warm down.
OPTIONS: REPEAT LAST SPRINT SET BEFORE WARM DOWN
ENJOY!!