In a cycling race, riders have to fight to be in the breakaway.
They do this with repeated attacks, and then when they finally get away from the peloton, the riders have to sustain a hard intensity for decent period of time to capitalise on their advantage.
In today's workout you have five 5 minute rounds. Each round consists of five 20 seconds attacks, followed by a 2 minute sustained effort.
20 seconds VERY HARD
20 seconds OFF
x 5
2 minutes HARD
You then have 2 minutes of recovery between each round.
Enjoy!
Up Next in Indoor Cycling
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Keirin
The keirin another Track cycling event from the Olympics. It is an 8 lap race and is defined by its unusual start. Riders sit behind a little motor bike known as a Derny for the first 4.5 laps. The derny slowly brings them up to speed, about 45kph for the women and 55kph for the men, before relea...
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VO2 Max 2.0
VO2 Max efforts means something between 3 - 8 minutes long. In our case today 4 minute efforts.
You have 5 x 4 minute efforts with 4 minutes of recovery between each effort.
You want to absolutely commit yourself to each effort knowing you have sufficient recovery between each round.
Enjoy! -
Comfortably Uncomfortable
This one is going to challenge you. You need to get comfortable with being uncomfortable.
Coming your way is 40 minutes with no recovery.
3 minutes MODERATE
1 minute VERY HARD
Repeated 10 times.
Enjoy!
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