CycleSpeedTriathlon

Cycle Building Pace – Wind Trainer (1:20min)

By July 20, 2013 No Comments

Targeted Benefits:

  • Building bike speed

Warm up

  • 10 minute easy
  • 4 x 1:30min single leg effort. 2 left & 2 right.
  • 14 minute spin

Main Set

  • 8 minutes high resistance (Big ring / 13), 70-80 cadence, 70-75% MHR
  • 5 minutes low resistance (Small Ring / 18), spin at 110+ cadence
  • Repeat main set x 3 Continuous

Warm down

  • 10 min easy

Key Points:

  • Stay below anaerobic threshold for high resistance reps (-75% mhr)
  • Don’t go too hard early, hold even pace in all blocks.

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