This morning’s workout came from a very reputable source as part of a 12 week winter base program. At first glance it did not look too bad. This was probably because the intervals were in gear ratios and cadence rather than power. Just so you know, spinning at 110 rpm in a 39:13 equates to about 500W of power. Ouch!
- WU: Good warm-up for 15 minutes and then do these:
MS:
1minute- 53:15–50-60 rpm
1minute 39:15–90 rpm
1minute 53:16–50-60 rpm
1minute 39:16 -90rpm
1minute 53:15- 50-60 rpm-
1minute 39:15 100 rpm
1minute 53:14- 50- 60 rpm
1minute 39:14 – 110rpm
1 minute 53:13—50-60 rpm
1minute 39:13 —110rpm
5 minutes- 53:19 –90 rpm
6x 30 seconds —53:13 –50-60rpm
resting for 1minute between each…90rpm…
- CD: 10 minutes