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Cycling Winter of BG Week 2: Daily Workout 12.13.17

December 14, 2017

Building this up, week by week! 

 

Week 1

 

Week 2: Building up the rep duration while keeping the recovery the same and dropping down to 4 reps. 

 

Warm up: Classic Dynamo 

10' easy - Calibration

3x[4x:30 - 60, 70, 80, 90% by :30s]

3x[:30 ON/OFF, ON = 60% Spin-up, OFF = soft pedal]

2x Through:

2’ @ 60%

1’ @ 80%

1’ @ 90%

2’ @ 70%

2’ @ 50%

(35'/35’)

 

Main Set: 4 rounds

1:30 @50-60RPM's at 65-85%  (build by round)

3' @80-95RPM's at 50-60% 

(18' main set/53' total) 

 

Warm down: 

2' @50% with RPM in the 80's. 

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