This workout is all about resistance. It is about riding with a significant load on the pedals.
There are eight 3 minute efforts.
We start by finding the 'Base' resistance, and from there we increase it depending on the effort.
1. 3 minutes at Base
2. 3 minutes at Base Plus
3. 3 minutes at Base Plus Plus
4. 1 minute at each resistance
Repeat.
You have 1 minute of recovery between each effort.
Your legs are going to hurt.
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1 On 1 Off
This workout is a basic interval set of one minute On one minute Off.
The workout lasts 30 minutes consisting on 15 one minute intervals.
The goal is to do 12 intervals as hard as possible.
You are encouraged to 'Opt Out' of 3 intervals over the course of the 30 minutes to maximise the 12 interva... -
Race Plans
In this workout we will be experimenting with a number of different strategies to best execute a four minute race.
There are 6 x 4 minute efforts.
Each Race Plan consists of 2 minutes HARD and 2 minutes VERY Hard.
We will distribute these minutes in a different sequence with each effort.Race 1...
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Windows
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 bl...
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