The focus of this session is to build on your power. In the main set focus on moving your feet in a circular motion. See your foot through the entire 360 degrees. You will feel tension through the entire pedal stroke. Your hip flexors and hamstrings will love you later.
Planned Duration 1.5hours
Warm-up: 10 minutes
Main Set: Do 3 x15 minutes at cadence of 60-70 in a larger gear big chain ring with heavy resistance (if necessary). The goal is to turn the gear with force. Rest in an easy gear (small ring) for 5 minutes between each.
Then also throw in (2) 3 minutes on, 3 minutes off at max effort, cadence 87-93. HAMMER TIME !!!!!!
Finish up with 20 minutes, but keep cadence in your normal self-selected gearing. You should be working hard with your heart rate in zone 4. SOLID and steady!
Cool Down-spin the pedals easy gear.
Great power session, this will have you better prepared for nasty spring headwinds.
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2 comments:
JP, What are the heart rate limits on Zone 4?
Bob S
Everyone's Zone 4 is a little different, but your Zone 4 will be 70 to 85% of maximum heartarte. This means that you will be working hard when in Zone 4. To determine max the general equation is 220 minus your age. Get your towel and waterbottle you're going to work hard.
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