20 minute W.U. (6 min easy/steady, 4X1 "Spin Ups") w/ 1 min easy between each, 6 min steady) 10 min STRETCH 55 minute Base (HR 145~155 ). May or may not add in some short burst intervals (< 60 seconds), depending on how good the playlist is :P Areas of Focus: 1) Gettin' yo sweat on! 2) Consistent and fluid pedal stroke (~70% power in the down stoke, ~30% on recovery/pull up) 3) Again, cad 90 - 100 10 min CD (Immediately after steady state) & STRETCH |
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20 minute W.U. (6 min easy/steady, (1 min easy, 1 min hard) X 4, 6 min steady) 15 min STRETCH 2 X 40 minute base pieces (1st - Elevated Base - 10 min ~ 60%, 5 min ~ 70%, 10 min ~ 75-80%, 5 min ~ 70%, 10 min ~ 60%. 2nd - Steady State Base - Consistent ~ 65%.) 10 min CD (immediately after 2nd piece) & STRETCH |
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20 minute W.U. (6 min easy/steady, (1 min easy, 1 min hard) X 4, 6 min steady) 10 min STRETCH 50 minute Steady State Base (HR 145~155 for entire piece) Areas of Focus: 1) Cadence 90 - 100. 2) Rhythmic breathing with cadence aimed at keeping HR low 10 min CD (Immediately after steady state) & STRETCH |
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11 min W.U. (3 min @ 50%, 2min @ 75%, 1 min @ 100%, 2 min @ 75%, 3 min @ 50%) SRETCH 50 minute Elevated Base (~75% effort, HR 140~155) Areas of Focus: 1) Cadence 90 - 100. 2) Rhythmic breathing with cadence aimed at keeping HR low (10-20min & 30-40min) 10 min CD & STRETCH |
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