After the last race I realize that I need to continue to work on speed. The key is to push my limits and reach into my fitness. The only way to build on strength is to break through your barriers. This is a workout that I am working on.
Warm Up: 15 minutes warm-up, then (1) 5 minute interval at 110% of LT 350w then 5 minutes easy.
Main Set: Then Do 6 x 3minutes, trying to average the highest watts you can in the 3 minutes. REST for 3 minutes between each.
Then cruise easy for 10 minutes, and then do 4 x 2 minutes with 4 minutes rest between each. These are hard 2 minute efforts.
I want to make sure you are getting in the Vo2 work!
Cool-down: 10 minutes
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