Week 3 of the 2012/13 turbo season was a pyramid set of intervals
to build aerobic endurance.
Warm up was a 20 minute routing as practiced by British
Cycling. This warm up would also be good prep for a time trial rather than an
unstructured ride up and down the road:
Time
|
Cadence (RPM)
|
Instruction/Focus
|
5 minutes
|
90
|
Smooth pedalling
|
2 minutes
|
95
|
Smooth pedalling
|
2 minutes
|
100
|
Smooth pedalling
|
2 minutes
|
105
|
Smooth pedalling
|
1 minute
|
110
|
Smooth pedalling
|
30 seconds
|
120-130
|
Maintain form
|
2 minutes
|
90
|
Relax and recover
|
6 seconds
|
150+
|
Max rev out
|
1 minute
|
90
|
Smooth pedalling
|
6 seconds
|
150+
|
Max rev out
|
1 minute
|
90
|
Smooth pedalling
|
6 seconds
|
150+
|
Max rev out
|
2 minutes 42 seconds
|
90
|
Relax and recover
|
The main set was just under and hour (58:30) minutes of
progressively harder efforts.
|
Interval
|
Time
|
1
|
3
minutes harder gear, Zone 2 90-100 RPM
|
3:00
|
|
90
seconds recovery
|
4:30
|
2
|
3
minutes up one gear, Zone 3, 90-100 RPM
|
7:30
|
|
90
seconds recovery
|
9:00
|
3
|
3
minutes up one gear, Zone 4, 90-100 RPM
|
12:00
|
|
90
seconds recovery
|
13:30
|
4
|
3
minutes up one gear, Zone 5, 90-100 RPM
|
16:30
|
|
90
seconds recovery
|
18:00
|
5
|
3
minutes down one gear, Zone 4, 90-100 RPM
|
21:00
|
|
90
seconds recovery
|
22:30
|
6
|
3
minutes down one gear, Zone 3, 90-100 RPM
|
25:30
|
|
90
seconds recovery
|
27:00
|
7
|
3
minutes up one gear, Zone 4, 90-100 RPM
|
30:00
|
|
90
seconds recovery
|
31:30
|
8
|
3
minutes up one gear, Zone 5 90-100 RPM
|
34:30
|
|
90
seconds recovery
|
36:00
|
9
|
3
minutes down one gear, Zone 4, 90-100 RPM
|
39:00
|
|
90
seconds recovery
|
40:30
|
10
|
3
minutes down one gear, Zone 3, 90-100 RPM
|
43:30
|
|
90
seconds recovery
|
45:00
|
11
|
3
minutes up one gear, Zone 4, 90-100 RPM
|
48:00
|
|
90
seconds recovery
|
49:30
|
12
|
3
minutes down one gear, Zone 3, 90-100 RPM
|
52:30
|
|
90
seconds recovery
|
54:00
|
13
|
3
minutes down one gear, Zone 2, 90-100 RPM
|
57:00
|
|
90
seconds recovery
|
58:30
|
Recovery/ Cool Down:
Followed by a 10 minute warm down and stretch.
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