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| WORKOUT #15 |
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CATEGORY:
INTERVAL/TIME TRIAL |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
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RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| EASY GEAR (100 RPM) |
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85% of MAX |
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10 minutes |
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5 minutes - EASY |
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One (15 minutes total) |
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60% of MAX
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| HARD (80 RPM) |
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85% of MAX |
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10 minutes |
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5 minutes - EASY |
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One (15 minutes total) |
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60% of MAX
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| WORKOUT #16 |
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CATEGORY:
INTERVALS/SPEED |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
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RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| 42/17 - 90 RPM |
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75-90% of MAX |
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1 minute |
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0 |
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5 each, ALTERNATE |
| 53/17 - 90 RPM |
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90% of MAX |
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1 minute |
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0 |
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10 minutes total |
| MODERATE/LOW |
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5 minutes |
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| 53/17- 90 RPM |
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90-95% of MAX |
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45 seconds |
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0 |
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5 each, ALTERNATE |
| 5317 - 110-120 RPM |
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90-95% of MAX |
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15 seconds |
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0 |
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5 minutes total |
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1 minute |
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5 total, after each 1 min. |
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set. |
| 110-120 RPM |
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30 STROKES |
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3 |
| EASY |
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10 minutes |
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| WORKOUT #17 |
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CATEGORY:
INTERVALS/SPEED |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
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RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| 53/15 |
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5 minutes |
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2 minutes - 39/17 |
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Three, 21 minutes total |
| 39/17 |
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3 minutes |
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One |
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| 53/15- 110-120 RPM |
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15 seconds |
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45 seconds |
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Ten, 10 minutes total |
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| 39/21 100 RPM |
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20 sec. Left leg |
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40 sec. Both legs |
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Five-Ten, 10-20 min. total |
| 39/21 100 RPM |
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20 sec. Right leg |
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40 sec. Both legs |
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| 53/15 |
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2-4 minutes |
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One |
| EASY |
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5 minutes |
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| WORKOUT #18 |
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CATEGORY:
INTERVALS/RACE SIMULATION |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
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RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| 53/17 HARD |
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10 minutes |
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2 minutes 39/17 |
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One |
| 53/15 HARD |
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10 minutes |
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2 minutes 39/17 |
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One |
| 53/15 HARD |
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2 minutes |
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One |
| 53/17 HARD |
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2 minutes |
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One |
| 53/15 HARD |
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2 minutes |
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One |
| 53/17 HARD |
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2 minutes |
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2 minutes 39/17 |
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One |
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| WORKOUT #19 |
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CATEGORY:
INTERVALS/SPEED |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
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RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| HARD/HARD - 90 RPM |
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85-90% of MAX |
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2 minutes |
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1 minute |
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6-10, 18-30 minutes total |
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