Sprint…Sprint and Sprint again

Weekly cycle coach session #3

Sprint…Sprint and Sprint again!!

This is a great session to do prior to a race. Do a week to 12 days out from your event

After a good 15 min warm up. Include some short sprints to prepare your legs and LUNGS.

MAIN SET

Go into a gear you can hold 80 rpm while sitting at an intensity of around 6. Use this as your base gear and recovery. Your sprint want to be MAX EFFORT. Don’t be scared to give the impossible a nudge. Great gains to be made for those who do.

Set 1

5 second SPRINT 30 second rest x 6…into

5 second SPRINT 15 second rest x 6 …into

5 second SPRINT 5 second rest x 6 into

5min easy riding for recovery….into

Set 2

10 sec SPRINT 1 minute rest x 6…into

10 sec SPRINT 30 sec rest x 6 …into

10 sec SPRINT 10 seconds rest x 6….into

5 min easy riding for recovery….into

SET 3

15 sec SPRINT 90 sec rest x 4…into

15 sec SPRINT 45 sec rest x4….into

15sec SPRINT 15 sec rest x4…..into

5 min easy riding for recovery….into

SET 4

20 sec SPRINT 2 MIN REST x3….INTO

20 sec SPRINT 1 min rest x3….into

20 sec SPRINT 20 sec rest x3…..into

10 to 15 minute recovery…END OF SESSION1ede9fc15ff61952642aa3d2e2a315f7

Climb off the bike and wobble around for a bit. Make sure you eat something within 20 minutes of doing this. Make sure you add some protein to help with the recovery. Wake up the next morning and you will know you have done something incredible!

ENJOY

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