Blow those Quads

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 DOWNLeg of steel

ENJOY!!

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