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Intervals
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Ride Till You Puke
Warm up thoroughly >= 10 mins.
Set your computer to elapsed time
All out effort (100 Percent) for 10 seconds
Continue spinning for 20 seconds (same gear or one gear smaller)
Repeat 10 seconds on 20 seconds off for 10 minutes.
Cool down for 10 minutes
Steady Pace
Calculate your threshold.
Approximate your max speed that you can sustain for 4 minutes and no longer given the current conditions.
Multiply your max threshold speed by 80% (0.8) Example: 20 MPH * .8 = 16 MPH
Warm up thoroughly >= 10 mins.
Ride 1.1 miles at the above calculated speed (80% threshold)
Keep your speed constant no matter what.
Determine how long the 1.1 miles took to ride.
Ride at 50% of the above calculated speed for the amount of time it took to ride 1.1 miles
Example: 1.1 miles took 3 minutes and 20 seconds at 20 MPH,
Continue riding at 10 MPH for 3 minutes and 20 seconds of rest.
Repeat 1.1 miles 3 times
Spin for 6 minutes between sets of 3
Complete 3 sets or combine with another interval session
Cool down for 10 minutes
Power Intervals
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