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.

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