April 18, 2018 – Bike

April 18, 2018 – Bike

This week we will continue to put in time in the saddle with this varying intensity workout.

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!

Warm up:

Make sure you complete the full bike warmup found at akathlete.com/warmups

Drills:

Single leg pedaling 3×30 seconds each leg

Main Set:

4 sets of:
6 mins @ moderate effort – 85-90 RPM. This is slightly higher than last week.
Followed by
4 mins @ slightly easier effort – 85-90 RPM (gear down for these 4 minutes)

Cool Down:

5-10 minutes in an EASY gear