WORKOUT ME5: CRUISE INTERVALS
Total time: 51-59 min.
WARM-UP
5:00 min. Keep cadence over 80 rpm.
6:00 min. Do 1:00 min. reps at 60 rpm and 100 rpm.
5:00 min. Spin easy at 95+ rpm.
SET
4—5 x 6:00 min. Effort: Zone 4, RPE 15-16, Critical Power 60
Pedal steadily at 90-95 rpm, maintaining your 60 min. time trial pace. This workout help increase your speed at lactate threshold.
2:00 min. rest intervals
COOL DOWN
5:00 min. Spin easy
This workout is from Workouts in a Binder® for Indoor Cycling by Dirk Friel and Wes Hobson.