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15 Minute W.U. STRETCH 55 Min Piece:10 Min Steady (same as peak gear in W.U.)NOTE: The following interval set is meant to be done at "tempo" pace = 95% race pace (2:00 - Steady, 1:30 @ +1 Gear, 1:00 @ +2 Gear, 0:30 @ +3 Gear, 1:00 Steady, 1:00 "Spin Up", 1:00 Steady)(2:00 - Steady, 1:15 @ +1 Gear, 1:15 @ +2 Gear, 0:30 @ +3 Gear, 1:00 Steady, 1:00 "Spin Up", 1:00 Steady)(1:45 - Steady, 1:15 @ +1 Gear, 1:15 @ +2 Gear, 0:45 @ +3 Gear, 1:00 Steady, 1:00 "Spin Up", 1:00 Steady)(1:15 - Steady, 1:15 @ +1 Gear, 1:15 @ +2 Gear, 1:15 @ +3 Gear, 1:00 Steady, 1:00 "Spin Up", 1:00 Steady) 6 Min either elevated base pace, or 3 X 1min Spin Ups5 Min C.D. STRETCH
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Training