Last week of base calls for a bit of top end speed work. I have spent the last 12 weeks working on solid aerobic fitness and power at LT. Now it is time to shift gears. Literally. The workout:
WU: 10 minutes easy spinning, 5 minutes at LT, 5 minutes easy spinning.
MS: 5 x 1 minute all out, 1 minute easy spinning
10 minutes easy spinning
5 x 1 minute all out, 1 minute easy spinning
CD: 10 minutes easy spinning.
During each 1 minute interval I take the first 40 seconds almost as hard as I can go and then hammer for the last 20 seconds as hard as I possibly can. By the third interval in each set my heart rate is almost at max.
This is a good one. Have at it! mb