INDOOR HOME TRAINER &/or ROAD INTERVAL SESSIONS
S1) Medium Active Recovery Session
| WHAT |
MINUTES |
INTENSITY |
INSTRUCTION |
| Warm-up | 5 |
60-70% (Light) | Rolling easy |
| Stretching on Bike | |||
| Aerobic cycling activity |
40
- 50 |
50-75% (Fairly Light) | Rolling easy, never above 75% of your max effort |
| Followed by stretching routine | |||
| Total Workout | 60
- 80 |
S2) Long Active Recovery Session
| WHAT |
MINUTES |
INTENSITY |
INSTRUCTION |
| Warm-up | 5 |
60-70% (Light) | Rolling easy |
| Stretching on Bike | |||
| Aerobic cycling activity |
60
- 90 |
50-75% (Fairly Light) | Rolling easy, never above 75% of your max effort |
| Followed by stretching routine | |||
| Total Workout | 80
- 100 |
S3) Race Pace Session
| WHAT |
MINUTES |
INTENSITY |
INSTRUCTION |
| Warm-up | 5 |
60-70% (Light) | Rolling easy |
| Stretching on Bike | |||
| Aerobic cycling activity |
40
- 60 |
75-85% (Hard) | Solid ride never above 85% of your max effort |
| Followed by stretching routine | |||
| Cool Down | 10 |
60-70% (Light) | Rolling easy |
Total
Workout |
55
- 75 |
S4) Anaerobic Threshold Session
| WHAT |
MINUTES |
INTENSITY |
INSTRUCTION |
| Warm-up | 5 |
60-70% (Light) | Rolling easy |
| Stretching on Bike | |||
| Aerobic cycling activity |
30
- 40 |
80-90% (Very Hard) | Solid ride never above 90% of your max effort |
| Followed by stretching routine | |||
| Cool Down | 10 |
60-70% (Light) | Rolling easy |
Total
Workout |
45
- 55 |
S5) Short Interval - Speed Session
| WHAT |
MINUTES |
WORKOUT |
INTENSITY |
INSTRUCTION |
| Warm-up | 5 5 |
60-70% (Light) 70-80% (Somewhat Hard) |
Rolling easy Solid ride |
|
| Stretching on Bike | ||||
| Main Set Repeat 8 times |
8
x 5 |
1 minute | 85-90% (Very Hard) Anaerobic Threshold |
Grind |
| 4 minute | 75-80% (Somewhat Hard) | Solid | ||
| Followed by stretching routine | ||||
| Cool Down | 10 |
60-70% (Light) | Rolling easy | |
| Total Workout | 60 |
S6) Medium Interval - Speed Session
| WHAT |
MINUTES |
WORKOUT |
INTENSITY |
INSTRUCTION |
| Warm-up | 5 5 |
60-70% (Light) 70-80% (Somewhat Hard) |
Rolling easy Solid ride |
|
| Stretching on Bike | ||||
| Main Set Repeat 5 times |
5
x 8 |
3 minute | 85-90% (Very Hard) Anaerobic Threshold |
Grind |
| 5 minute | 75-80% (Somewhat Hard) | Solid | ||
| Followed by stretching routine | ||||
| Cool Down | 10 |
60-70% (Light) | Rolling easy | |
| Total Workout | 60 |
S7) Long Interval - Speed Session
| WHAT |
MINUTES |
WORKOUT |
INTENSITY |
INSTRUCTION |
| Warm-up | 5 5 |
60-70% (Light) 70-80% (Somewhat Hard) |
Rolling easy Solid ride |
|
| Stretching on Bike | ||||
| Main Set Repeat 4 times |
4
x 10 |
5 minute | 85-90% (Very Hard) Anaerobic Threshold |
Grind |
| 5 minute | 75-80% (Somewhat Hard) | Solid | ||
| Followed by stretching routine | ||||
| Cool Down | 10 |
60-70% (Light) | Rolling easy | |
| Total Workout | 60 |