Category: Bike

March 21, 2019 – Bike

March 21, 2019 – Bike

BIKE

Warm up:
10 minute warm up (4,3,2,1 routine)

Main set:
1 min @ 105% FTP
10 min @ 90-95% FTP
1 min @ 105% FTP
5 mins EASY
1 min @ 105% FTP
10 mins @ 90-95% FTP
1 min @ 105% FTP
5 mins EASY
8 mins @ 90-95% FTP

Cool down:
5-10 mins EASY

Optional:
Skip 5-10 min EASY cool down. 15-20 min run off bike. Keep cadence high and settle into your rhythm


March 14, 2019 – Bike

March 14, 2019 – Bike

BIKE

This weeks trainer session is an Over Unders FTP workout:

Warm up:
4,3,2,1 warm-up routine

Main set:
3 min @ 95% FTP, 3 min @ 105% FTP, 3 min @ 95% FTP
10 mins @ 65% FTP
3 min @ 95% FTP, 3 min @ 105% FTP, 3 min @ 95% FTP
10 min @ 65% FTP
5 min @ 95% FTP

Cool down:
5-10 min EASY

March 7, 2019 – Bike

March 7, 2019 – Bike

BIKE

Adding some intensity to build on last weeks threshold workout

4,3,2,1 warmup routine

2 min @ 105% FTP
10 min @ 90-95% FTP

3 min EASY recovery spin

3 min@ 105% FTP,
9 min @ 90-95% FTP

3 min EASY recovery spin

4 min @ 105% FTP
8 min @ 90-95% FTP

5-10 min EASY cool down

(36 working minutes)

March 3, 2019 – Bike/Strength

March 3, 2019 – Bike/Strength

BIKE

10 minute warmup

4-5 x 3 minutes zone 5
(3-minute recoveries). Stay seated on each. 60-70 rpm.

Then ride 20 minutes in the heart rate 3-4 zones

———

Strength @ 5pm – CrossFit Northern Exposure. $5 drop in.

Continuing our progressions this week (3rd week)

Warmup:
Back foundations (follow along)

A1: RNT Reverse lunge
4 x 6-8 (Front rack KB this week)
rest 60
A2: Pullup
4 x 5 – increase weight or use a smaller band
Rest 60

Bulletproofing:
3-4 rounds:
10 Trap 3 raise
20 KB Deadbug
10 step downs
Suitcase carry (heavy)