WORKOUT E1: ROLLING HILLY COURSE
Total time: 63 min.
WARM-UP
5:00 min. Pedal easy with cadence above 90 rpm.
5:00 min. Alternate :30 standing, :30 seated.
6:00 min. Seated, alternate 80% of workload between 1:00 on right leg, 1:00 on left leg.
SET 1
6 x 2:00 min. Effort: Zones 1-2, RPE 6-10, Critical Power 180
Choose a gear to maintain 70 rpm in Zone 2.
60 sec. rest interval (maintain 100 rpm during rest interval)
3:00 min. spin easy
SET 2
6 x 3:00 min. Effort: Zone 2, REP 10-12, Critical Power 180-90
Choose a gear to maintain 70 rpm in Zone 2.
60 sec. rest interval (maintain 100 rpm during rest interval)
COOL DOWN
5:00 min. spin easy
This workout is from Workouts in a Binder® for Indoor Cycling by Dirk Friel and Wes Hobson.