Cycling-fluid Trainer1:00:11 25.39 km (25.3 kph) ahr:109 max:142
Bike WLT Session
Warm-Up"
1: warm up of about ten minutes starting in a low gear and cadence and slowly increasing both to get you warmed up (10 mins),
2: then one legged pedalling intervals in as high a gear as you can comfortably hold at 50rpm for one minute, 15 seconds to change over repeat four times in each leg (10 mins).
Main Set: Russian Sprint Pyramid: 30min all up
5" fast - 55" easy, 10" fast - 50" easy, 15" fast - 45" easy…all the way up to 60" fast (110rpm). Take 2' recovery, then 4' TT effort at 98rpm, and then come back down sprint pyramid in reverse order.
Cool Down:
10 minutes warm down including some 'random drills',
Cycling-fluid Trainer56:02 24.38 km (26.1 kph) ahr:116 max:150
Stationary Trainer
5mins easy
10mins steady
5 x 30s HC, 30s easy
8 x 1min single leg (alt left / right for each minute)
4 x 2mins HC, 1min easy
10mins steady
5mins easy