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Speedy Intervals - 45 min. (1237)
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Great workout if you had a tough hill climb the day before.
Goal of this work out is to log LOTS of miles, so no resistence over a 7 (1-10 scale), and a 6 is good enough if you are pushing it. I also encourage active recoveries during this work out and discourge the downhill feeling until the very end. If your bikes log mileage, use this for encouragement!
| Goal: lots of miles! | |
| 5 Min. Warm – up/stretch arms | |
| Section 1: SPRINTS: 90-110 RPMs (Res. 4) | |
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| 1 min recovery | |
| Section 2: INTERVALS: 60 seconds: (40:20/push:jog) | |
| flat road (Resistence 4) | |
| standing jog (Res. 5) | |
| seated climb (Res. 6) | |
| standing climb (Res. 7) | |
| standing jog (Res. 6) | |
| 10 Jumps (Res. 6) | |
| 1 min recovery | |
| REPEAT section 2: intervals: up to 90 sec (60:30/push:jog) | |
| Section 3: LOW HILLS: (Resistence 6-7) | |
| 1 min Standing Climb | |
| 30 sec. Seated Climb | |
| 3x standing Power 30s (30 sec push:30 sec jog) | |
| 1 min seated climb | |
| Active recover - natural cadence | |
| REPEAT section 3: Low Hills |
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| Section 4: SPRINTS: (Res. 4 or 5) | |
| 60/45/30/15/30/45/60 – each with 15 sec. rest | |
| Cool Down - wipe the sweat! |
Submitted by Kristi H from Lincoln, NE on 1/19/10