January 31, 2019 – Bike

January 31, 2019 – Bike


This week we will continue working on our Threshold efforts on the bike. Over the next few weeks we will gradually increase the duration of the sets as well as the total duration of work performed at Threshold effort.

Warm up:
4,3,2,1 warmup routine

Main Set:
6 sets of 5 mins @90-95% of FTP or HR. 3 minutes of easy spinning between sets.

35 minutes of total work @ Threshold effort

* if you did the 6 x 5 minutes 2 weeks ago, then increase to a 6×6 minutes**

Cool Down:
At least 5 minutes of easy spinning followed by foam rolling