Hi,
tonight we’ve got plenty of time to warm up before we start 40 minutes worth of SFR work ((steady strong climbing at ME (medium) effort level)).
We’ll finish with a 15 minute flat road cycling in and out of ME and AT efforts. Light fast spin to cool down, and we’ll be good to go.
Hope to see you there. —-Pat
10 minutes warm up
10 minutes accelerations: establish flat road ME Tempo and practice accelerations (higher efforts but not all out)
Strength work:
2 X 6 minutes fast SFRs (18 revs per 15 sec Tempo)
2 min jog between each
4 X 4 minutes slower SFRs (12 revs per 15 sec Tempo)
2 min jog between each
4 min easy light spin moving into 4 min flat road ME Tempo
15 min flat road Tempo cadence: 4 min ME 1 AT1/ 3 min ME 2 AT1/ 2 min ME 3 AT1
Easy for a couple of minutes
5 minutes working from flat road Tempo to no resistance light fast spin
Cool down
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