April 11, 2018 – Bike

April 11, 2018 – Bike

We have put in some solid time in the saddle, now we will start to increase the intensity a bit more. Make sure you complete the full bike warmup found at akathlete.com/warmups

For the moderate effort today you should not feel gassed at the end. Think of a pace you could hold for an hour, and Notice the cadences are different. If you’re able to ride outside on some hills today, go for it!


Single leg pedaling 3×30 seconds each leg

Main Set:

4 sets of:
5 mins @ moderate effort – 85 RPM. This is slightly higher than last week.
Followed by
5 mins @ slightly easier effort – 85 RPM

Cool Down:

5-10 minutes in an EASY gear