Session 2
My thanks to Graham L for the cadence set, we will use that or a variation of that again.
Purpose
·
Increase leg speed (cadence)
·
Get used to zone 3 intervals. 35 minutes in zone
3
·
Get benchmark for test in week 7
Warm up
20 minute BC warm up
Set 1
Leg speed set 20 minutes
·
1 minute at cadence 120, followed by 1 minute at
90, 5 sets. 10 minutes
·
50 seconds at 120 followed by 10 seconds max, 1
minute recovery
·
45 seconds at 120 followed by 15 seconds max, 1
minute recovery
·
40 seconds at 120 followed by 20 seconds max, 1
minute recovery x 3. 10 minutes
Set 2
Zone 3 interval set 45 minutes
·
20 minutes mid zone 3 if training on power, if
on heart rate raise effort until zone 3 starts and then maintain
·
5 minutes zone 1 recovery
·
10 minutes zone 3
·
5 minutes zone 1 recovery
·
5 minutes zone 3
Cool down and stretch 10 minutes
Total time 95 minutes
No comments:
Post a Comment
Note: only a member of this blog may post a comment.