Ride Overview

• Ten minute warm up
• Three interval sets that have a couple of VO2 sets to get started.
• Then use average power at 85% and after four minutes bring it up to 90% within one minute.
• Then for the next four minutes sit back down and bring it back down to 85%

First Interval:

• 120% for 30 seconds. This opens up the legs.
• Rest for 20 seconds.
• 110-120% for 30 seconds.

Take the next three minutes to bring it back down to 85%.

After taking those three minutes to get back down to 85% take a smooth steady increase to get it back up to 90% while out of the seat.

Do this routine two times within this 15 minute interval.

This allows us to practice increasing and decreasing the effort in a slow and controlled manner and creates “blood lactate splashes”

At the 6 minute mark (in this interval) have your effort be back at 85%

Five minute recovery between interval sets.

Second Interval

• This set starts off with 2 VO2 efforts.
• Then go to 85-90% at 60 RPM
• Next increase RPM by 10 every 2 minutes ending up at 100 RPM
• Keeping the power between 85-90% (8-8.5 PE)

Third Interval

• Start off interval with 2 VO2 efforts
• At the 12 minute mark shift from front big ring to front little ring hold it for one minute and then shift it back. Find a low RPM to start because changing front chain rings shifts your RPM.
• Take a little of the pressure off when shifting so that you don’t throw your chain.
• This repeats throughout the interval

Robbie gives tips and tricks for proper/ideal gearing based on where you are riding. Keep the sound up to hear what he has to say.

He also gives tips for getting your chain back on the ring, if it comes off, without getting off the bike

Here is a tip from Joel Friel: Harder workouts aren’t always better. Efficient and effective hard days with a few easy days tends to be the most effective.