My new training program is intense! Once again, I'm having to adapt the generic version.. there's no way way I'm ready for OR have time for 100mins of cycling on a "school day"! Not to worry, I had a great 60min session and covered close to 30km.
Wind trainer- Interval sets
WU: 5min spin 90rpm's @ T3; 2 x 1min 1 leg drill, @ T3
6 x (30sec @ T4, spin 110rpm's, 30sec recovery @ T2)
3 x (60sec hard gear out of seat, 30sec recovery)
9 x (1min 110 rpm's spin @ T4 1min @ T2 spin 90rpm's)
3 x (3min hard gear, low cadence, 65rpm's @T5; 2min recovery @ T2 90rpm's)
3 x (1min @ T5, 30sec recovery @ T2)
5min spin down 100rpm's to 80rpm's
Looking forward to my first road ride back with the squad on Saturday.. rain rain go away!!