Hi….

I’ve been looking through my old race training workouts. One of the toughest, if not actually the toughest, was the 6 times 4 minutes V02 Max efforts. That’s a fancy way of saying “all out” efforts. To achieve maximal oxygen uptake (measured in milliliters of oxygen used in one minute per kilogram of body weight), you’ve got to go all out.

So, I’m offering that as an option tonight. Six 4 minute all out efforts. Of course, if “all out” is not right for you, please choose your effort level.

As always, listen to your body, and your needs. You are most welcome to come and ride at the effort level that you enjoy, and is good for you.

Here’s the plan, Stan:

Warm up- 9 minutes: 3, 3, & 3 seated

 

6 minutes seated ME last 30” AT

Spin

 

6 min SFR in ME (18 revs per 15 sec)

Spin

 

6 minutes seated ME last minute AT

Spin

 

6 min SFR in ME (18 revs per 15 sec)

Spin

 

6 min seated ME last minute AT

Spin

 

6 X 4 minute V02 Max intervals 3 minutes rest between each

V02 Max refers to maximal oxygen uptake. Maximal oxygen uptake is achieved through an All Out effort.

Check out tonight’s workout. Sure hope to see you there!

—-Pat

12 minute warm up 

 

6 minute progression seated flat road effort

 

 

6 minute fast seated SFR set (18 revs per 15 seconds) 

2 minute jog 

 

4 X 4 minute heavy SFRs (12 revs per 15 seconds)

 

2 min jog tween each 

 

5 minute accelerations set: natural comfortable accelerations 

 

6 minute flat road ME set/ jog break 

 

10 minute set: 3 min ME+ 2 AT1/ 2 min ME + 3 AT1 

2 min break 

 

15 minute set: 3 min ME+ 2 AT1/ 2 min ME + 3 AT1/ 1 min ME+ 4 AT1 

 

Decompress & cool down

Hi!

Here’s a good one. Lot’s of steady tempo flat road work cycling in and out of varying effort levels…Some climbing drills…And, finishing with 15 minutes flaming hot time trial effort….Hope to see you there! —Pat

10 minutes warm up 

 

15 minutes steady flat road work with different effort levels:

3 min ME/ 3 min AT/ 3 min LE/ 3 min ME/ 3 min AT + full 15 second sprint at end

2 min break 

 

6 min seated fast SFR 

2 min break 

 

2 X 4 min slow SFR 

2 min break between each 

 

Back to flat road work. 15 minutes steady flat road work with different effort levels:

3 min ME/ 3 min AT1+full 15 second sprint/ 3 min LE/ 3 min ME/ 3 min AT1+ full 15 second sprint

2 min jog break

 

15 min seated AT1 set. Full 15 second sprint every 5th minute.

 

Cool down.

A nice mix of steady flat road work and mixed strength and out ofthe saddle climbs. I’m super looking forward to it…

Hi,

Lots of tempo riding tonight: keeping your cadence with varying resistance/effort levels. It takes concentration, and some commitment (I can’t believe I used that word!). The tempo sets should be a slow burn with a short intense ending. We’ll get in our strength sets too with some SFR work, and some isolation sets. Sure hope to see you there! —Pat

10 minutes warm up 

 

15 minutes steady flat road work with different effort levels:

3 min ME/ 3 min AT/ 3 min LE/ 3 min ME/ 3 min AT + full 15 second sprint at end

2 min break 

 

6 min seated fast SFR

2 min break 

 

6 minute same SFR resistance: out of the saddle isolations

 

2 X 4 min slow SFR 

2 min break between each 

 

Back to flat road work 15 minute set:

3 min ME/ 3 min AT1+full 15 second sprint/3 min LE/3 min ME/ 3 min AT1+ full 15 sec sprint / 2 min jog break

 

Harder 15 minute Flat Road Set:

3 min ME/ 3 min AT1+ full 15 second sprint/ 3 min LE/ 6 min AT1+ full 30 second sprint

 

Cool down

Hi….

Tonight we’ll do a fair bit of sustainable riding- Medium Endurance and some AT1. The only sprint efforts will be the 5 warm up thirty second efforts, and only four 15 second full sprints right out of three minutes AT1. ( I dug these intervals out of my race training archives.)

The really nice thing about tonight is that we’ll get those 4 AT1 efforts out of the way in the first hour, and the last half hour will be steady SFR (climbing drills) workout. We’ll finish with low resistance, and faster than usual spin speed. —Hope to see you there! —Pat

10 minutes warm up

6 min ME steady/ 2 min jog

 

6 min progression from ME to high effort/ 2 min jog

 

10 min set: 30 sec on/ 30 sec on X 5 followed immediately by 5 minutes seated ME

2 min jog

 

6- 8 minutes: Practice riding into AT1 and holding it steady/ Take a break

 

4 X 3 minute AT1 with full 15 second sprint at end

2 min break between  each

 

 6 min fast SFRs (18 revs per 15 sec) / break

 

2 X 4 min heavy SFRs (12 revs per 15 sec) 2 min break

 

6 minutes fast spin light resistance (28- 30 revs per 15 sec)

Hello!

We had a request for steady ME sets…..It’s a great balance to Tuesday and Thursday high intensity sprints….Hope to see you there! —-Pat

15 minute warm up

 

8 min ME TT style

2 min break

 

8 min fast easy SFRs (18-20 count)

2 min break

 

8 min ME TT style

2 min break

 

6 min fast SFRs (18-20 count)- 1 down 2 up X 2

2 min break

 

5 min set: 30 seconds on/ 30 seconds off

2 min break

 

3 min set: 10 seconds run/ 50 off X 3

1 min break

 

4 times 3 min ALL OUT EFFORT / 2 min break tween each

 

6 minutes gradually and easily picking up leg speed with increasingly lighter resistance

 

Cool down completely

Hi!

I’ll be honest that I don’t have the workout 100% set…but I wanted to let you know it’s in the works, and it will be good (good= hard). Climbing. Climbing and steady ME seated sets.

We’ve been doing ridiculous sprints on Tuesdays and Thursdays, so we’ll give those a rest for tonight.

Hope to see you there tonight!

—-Pat

Hi!

Better late than never! (right?). Here’s tonight’s workout. Hope to see you there!—Pat

8 minutes warm up

 

12 minute climb: 2 up 2 down/ 3 up 2 down/ 3 up

 

6 minute seated progression

2 min break

 

6 minute Faster SFR set

3 to 4 min out of saddle break

 

10 minute sets: AT1 with last 2 minutes AT2

5 minute ME (1st recovery for as long as needed then working way back to ME) 2 min break

 

10 minute sets: AT1 with last 2 minutes AT2

5 minute ME (1st recovery for as long as needed then working way back to ME)

2 min break

 

3 X 1:15 All outs (full recovery between each (2 min tween each?)

5 minute set: 10 second easy gear jumps out of saddle plus 52 seconds off

 

Spin cool down

Hi,

Tonight we’ll build power and train our bodies to recover quickly between efforts for events that demand repeated surges. In a medium to large gear, we’ll push hard for 40 seconds; recover 20 seconds. Repeat 10 times. That’s one set. We’ll do the full four sets, resting five minutes between sets.

—cheers!

 

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