Sleeping Beauty…… (Kicks you in the butt near the end)

invisibike_3_thumb_medium670_0Indoor Trainer session for the week

Sleeping Beauty…… (Kicks you in the butt near the end)

Warm up 15 mins

Include 4 x 30 secs single leg drill at 80 rpm with 30 rest

Into 4 x 1 min build from 70 rpm to 110 rpm, last 10 secs FULL SPRINT. 1 min rest between.

Main set, Threshold development

6 x 6minute Intervals with a 2 min rest.

We use a cadence of 95 RPM as our base cadence, over 6 mins we increase or decrease our intensity by changing gears or resistance on your trainer. If you start at 95 rpm at an intensity of 7.5 (1 to 10 on PRE SCALE) you should finish just pushing through your threshold. Take a 2 min rest between each Interval

Here we go!

2 mins at 95 rpm @ 75% max into

1min at 95 rpm @80%. (Get increase by dropping one gear harder) into

15 secs at 95 rpm on gear harder

45 sec at 95 rpm previous gear (1 gear easier) into

1 min at 95 rpm @85% of max (Get increase by going 1 gear harder) into

10 secs @ 95 rpm @90% of max. (Get increase by going 1 gear harder) into

45 sec @95 RPM @85% of max, (back 1 gear easier) into

2 mins rest

Warm down 10 mins easy

Enjoy

 

 

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