| Song 1 2 3 4 5 6 7 8 9 10 11 12 13 14 | Ride: 3 sets Warm-Up Increase intensity each minute to feel all intensities to be ridden today Easy Climb, 3 x 30" sprint downhill Steady Climb 3 x 1' Hills, each getting harder, last one breathless RECOVER 70 RPM - Each minute, increasing resistance 80 RPM - same resistance: 90 RPM - 20", 100 RPM - 20", 110 RPM - 40" 60 RPM - 3 x 30" Power Intervals RECOVERY Race Mode - 90-110 RPM with 6 surges 4 x 30" hill sprints with 30" rest in-between Choice - finish with 1 x 1.5 mile or 1.0 mile sprint Cool-Down | |
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