WORKOUT E9: FEEL FOR PACING
Total time: 131 min.
WARM-UP
5:00 min. Pedal easy with cadence above 90 rpm.
5:00 min. Alternate :30 sec standing at RPE 10, :30 sec. seated at RPE 6
6:00 min. Seated, alternate 80% of workload each leg for 1:00 min.
SET 1
3 x 15:00 min. Effort: Start at low Zone 1. Every 5:00 min. increase heart rate 3 bpm or power 10 watts
Throughout this set, try to guess your intensity before looking at your HRM or power meter.
5:00 spin easy
SET 2
3 x 15:00 min. Effort: Start at low Zone 3. Every 5:00 min. increase heart rate 3 beats or 10 watts.
Throughout this set, try to guess your intensity before looking at your HRM or power meter.
COOL DOWN
5:00 min. spin easy
This workout is from Workouts in a Binder® for Indoor Cycling by Dirk Friel and Wes Hobson.