This workout is all about autonomy. Using the concept of self-regulation, you have ten 30 second windows of opportunity to either attack or recover.
What you do with these windows will determine the outcome of this workout.
2 x 15 minute rounds.
Each round consists of 5 x 3 minute blocks.
Each block is 2:30 HARD followed by a 30 second window of opportunity.
The intensity of these 30 seconds is entirely up to you. Go up, down or stay the same.
Then immediately return to a HARD intensity and repeat the process five times total.
Choose wisely.
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In this workout we are trying to simulate the attacks of a race. It is not enough to just sprint or surge. We need to maintain that intensity to capitalise on our advantage. That means we push and hold.
A 20 second sprint followed by a 40 seconds sustained effort.
You will then have 30 seconds t... -
4 On 1 Off
Steady state for Dummies.
The idea of this work out is to simulate 35 minutes of continuous effort without having to do it.
By breaking down the workout into four minute efforts, it is psychologically a lot easier to maintain the required intensity for the full duration.4 minutes HARD
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This workout is all about withstanding the fatigue as you fluctuate between two intensity levels. Moderate and Very Hard.
Over the course of the efforts both levels will become increasing more difficult and you will be challenged to make it to the end of each effort.There are four 7 minute effo...
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