This workout consists of two 15 minute efforts. Each effort is made up of three 5 minute builds from easy through to very hard.
2 minutes Easy.
90 seconds Moderate.
60 seconds Hard.
30 seconds Very Hard.
Repeated 3 times.
This workout is all about committing to an all out 30 seconds effort and then continuing to ride 'easy' rather than taking a complete recovery.
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HIIT 30/30
High Intensity Interval Training is dependant on the variable of intensity being high. You have to work hard. REALLY hard for short periods of time.
This workout is broken into three rounds.
Each round consists of ten 30 second efforts.
30 seconds On
30 seconds Off
repeated 10 times.
Then 2 mi... -
Paceline
Today we are riding in a group of 10, in what cyclists refer to as a Paceline.
In a Paceline, everyone lines up behind the first rider, who drives the speed. The riders then rotate when the front rider pulls off to the side and drifts to the back of the line. The next rider then surges to take up... -
120 Second Ladders
We have three rounds of 120 second ladders.
Each round consists of seven minutes of hard work broken down into six efforts.
20,40,60,80,100,120 seconds, with a 20 second recovery between each effort.
Each effort should be at a hard to very hard intensity, as the recovery is too short for these t...
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