Biking-Trainer (Trainer) 1:16:02 [3] 20.0 mi (15.8 mph) +4ft
ahr:106 max:135
Spin bike at home after work.
Spin-Up #1
Warm Up: 12 min @ 50 W (Zone 1, 0-139 W)
80 to 135 rpm, increase 5 rpm every 60 sec. Easiest gear.
Spin-Up #2
Warm Up: 3 min @ 150 W (Zone 2, 140-189 W)
95-150 rpm, increase 5 rpm every 15 sec. Easiest gear.
Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy
Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)
Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy
Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)
Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy
Neuro-Muscular ILT (L)
Work: 3 min @ 50 W (Zone 1, 0-139 W)
Left leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)
Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy
Neuro-Muscular ILT (R)
Work: 3 min @ 50 W (Zone 1, 0-139 W)
Right leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)
Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy
Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)
Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy
Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)
Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy
Aerobic Strength Interval
Work: 25 min @ 225 W (Zone 3, 190-227 W)
Big gear, low cadence (55 rpm), high muscle tension, standing "climb". HR limited to 80% of max.
Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.
Spin
Work: 5 min @ 75 W (Zone 1, 0-139 W)
Small gear, high cadence (120+ rpm), light muscle tension.
Cool Down
Cool Down: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.