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Cycling Winter of BG Week 10: Daily Workout 02.28.18

February 28, 2018

Please note that today's workout is quite the jump from last week, so build up and adjust as needed. 

If you cut out the 5' sections then that cuts out 20min, saving a good amount of time. 

 

Recap: 
Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

 

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:
IS = In Saddle/seated - @50-60RPM's at 65-85%

OOS = Out Of Saddle/standing - @50-60RPM's at 65-85%

Recovery = @80-95RPM's at 50-60%

 

1' IS
1' Recovery

2' as 1:30 IS - 30" OOS 

2' recovery

3' as 2:15 IS - 45" OOS

3' recovery

4' as 1:30 IS - 30" OOS and repeat x2

4' recovery

5' as 2' IS - 1' OOS - 2' IS

5' recovery... now back down the ladder

5' as 2' IS - 1' OOS - 2' IS

5' recovery

4' as 1:30 IS - 30" OOS and repeat x2

4' recovery

3' as 2:15 IS - 45" OOS

3' recovery

2' as 1:30 IS - 30" OOS 

2' recovery

1' IS

1' Recovery
(60' main set/95' total)


Warm down:
5' @40-50% with RPM in the 80's.

- Total time: 100'

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