0-10 mins        Warm up, 5 mins easy pedalling in granny ring change up a gear each min on 5, 6 & 7 then “sprint” 10 secs on minute 8 & 9.

10-15 mins      Isolated leg. Use a gear of around 39x15, ride 40 secs using one leg only, start with your weakest leg, revert to both legs for 20 secs then use the other leg for 40 secs, continue for 5 minutes, concentrate on pedalling in circles, particularly on the 9 – 1 o’clock portion.

15-20 mins      Easy Sprints. Use a gear slightly lower than above eg 39x16, sprint 15 seconds on every minute. Concentrate on pedalling in circles, listen to the sound coming from your turbo and try to make it as constant as possible, keep the upper body still.

20-22 mins      Easy spinning. Stay in the same gear for 2 mins easy spinning to recover.

22-27 mins      30/30 interval, Shift to the big ring, stay in the same gear on the rear and ride at 120 RPM for 30 secs then reduce to 90 RPM for 30 secs. You might have to change up a gear to get the right level. If you have a HR monitor your HR should level out towards the upper level of your aerobic zone. Use this session to find the correct gear and memorise it. (Gear around 53x16).

27-28mins       Easy spinning, Shift to the granny ring for 1 minute  

28-33mins       30/30 again

33-36 mins      Easy Spinning, Shift to granny ring and spin for 3 mins.

36-41 mins      10/20 interval, Shift to the big ring, and up one gear at the back. This time the “hard” effort is only 10 seconds but at a slightly higher level, your heart rate should settle at around the same level or slightly higher than in the 30/30 session. (Gear around 53x15)

41-42 mins      Easy Spinning, Shift to granny ring and spin for 1 min

42-44 mins      Fartlec Shift to big ring

44-50 mins      Cool down, easy spin followed by stretching

Make a note of the gears and other settings that you used for this session.

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