Harry Hard Nuts WEEKLY WORKOUT
You have to give this one a try. It’s not all on the bike but at last night’s class even the die-hard cyclist enjoyed the burn
Warm up 15 minutes, last 5 minutes Hold 90 RPM and sit at 70%. For 5 minutes do 5 seconds at 110 then drop back to 90 for 10 seconds. That’s 20 x 5 sec pickups while maintaining 90rpm during rest time.
Into 2 minutes sitting just below your threshold at 85 rpm
8 x 5minutes intervals
From standing start (seated) lift intensity to 90% / 95% for 30 secs then drop back to 80% / 85% for 4:30
So go V02 intensity (sprint) back to A/T intensity (time trial pace)
Let the recovery come to you…don’t slow down too much to recover from sprint.
1 min rest
But after every 2nd interval jump off your bike and do 2 minutes of body weight lunges. (15 to 30 each side)
Jump back on the bike
1 min easy riding into next 5minute interval.
This session feels like someone has really put the screws on up and over the hill and you are doing everything to hang on.