I have been really fortunate to ride outside over the last ten days. Today I had to hit the rollers. I am starting to bump the intensity a little as I wrap up my second phase of base training. Today’s workout included 2-20 minute intervals at LT. These intervals are incredibly effective and well worth a little discomfort. Here is a wrap up of today’s 2 hr session. For those unfamiliar with LT, it is about an 8 on a scale of 1-10 or the point at which going any harder really, really hurts!
WU: 15 minutes
MS: 3 x 5 minute high cadence work 110+ rpm with 2 minutes spinning at 90-95 between intervals
10 minutes easy spinning.
3 x 1 minute at or above LT with 1 minute RBI
10 minutes easy spinning
2 x 20 minutes at LT with 10 minutes RBI
CD: 10 minutes easy spinning.
Happy riding, mb