WORKOUT M7: FRUIT LOOPS
Total time: 84 min.
WARM-UP
5:00 min. Pedal above 90 rpm.
5:00 min. Do :30 second reps at 80 rpm and 100 rpm
5:00 min. Pedal at 95+ rpm.
SET 1
3x 4:00 Ride 2:00 min. standing at 70 rpm, Effort: Zone 2, RPE 10-12, Critical Power 180
Ride 2:00 min. sitting at 100+ rpm, Effort: Zone 2, RPE 13-14, Critical Power 180-90
2:00 min. rest interval
3x 6:00 Ride 3:00 min. standing at 80 rpm, Effort: Zone 3, RPE 13-14, Critical Power 90
Ride 3:00 min. sitting at 100+ rpm, Effort: Zone 1, RPE 6-9, Critical Power <180
2:00 min. rest interval
3x 6:00 Ride 3:00 min. standing at 70 rpm, Effort: Zone 3, RPE 13-14, Critical Power 90
Ride 3:00 min. sitting at 90 rpm, Effort: Zone 1, RPE 6-9, Critical Power <180
2:00 min. 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.