Ride Overview

10 minute warm up-Get the legs feeling good. Do what it takes for you personally to get your legs feeling good.

Here is the interval breakdown:

• Each effort is 60 seconds with 30 seconds of complete rest in between:
• First effort at 120%-Big ring in the front for low RPM keeping everything steady.
• Recover for 30 seconds
• The next effort shift to the small front ring and keep your effort at 120% with high RPM (100+)
• Recover for 30 seconds and shift back to the big ring.
• The third effort is @ 115% in whatever gear feels good to you.
• Recover for 30 seconds
• The fourth effort is 10 seconds in the same gear then cover your screen, move two gears easier and try to see if you can hold your power (115%) without looking at your screen.
• Recover for 30 seconds
• The fifth effort is @ 100% out of the seat. You will want to go harder but control your output and control your effort and keep it at 100%.
• Recover for 30 seconds
• The sixth effort of the first interval set is @ 100% then at the last 20 seconds, get out of the seat and hold 100%.

Recovery Block: The interval sets caused you to accumulate blood lactate. Keep the sound up to hear Robbie explain this...and what to do.

Here is the breakdown of the second interval set:

• The first effort in this set is done @ 100% with the first 20 seconds out of the seat at a slow RPM
• Recover for 30 seconds
• The second effort is @100% and out of the seat for the last 20 seconds
• Recover for 30 seconds
• The third effort is 115%. Take inventory as to how it feels so that on the next effort you can try to do it blind
• Recover for 30 seconds
• The fourth effort is 10 seconds at 115%, cover computer, shift two gears easier, reset power and try to hold it without looking at your screen. The target is 115%.
• Recover for 30 seconds
• The fifth effort is done in the big front chain ring at slow RPM (<70) @ 120% -130%
• Recover for 30 seconds
• The sixth effort is done by shifting to the small front chaining, increasing to high cadence (>100) and keeping power > 120%.

Enjoy a six minute recovery block and listen to Robbie explain what is up next for the last two interval sets.

110 is a good target for the 4 min

Starting at 118 percent and losing 2 percent each min so you land on 110 percent..

Here is the breakdown of the 3rd interval set

This is an exercise in controlling power by using descending output. This is a four minute block that has the goal of reaching your desired number by the end of four minutes. (What do you think you can hold for four minutes?) Using descending output, start above your desired number and drop your effort every minute until you reach the desired number. (Start at 8% over your average power {which is where you will finish the interval set at} and drop it 2% each minute.)

Here is the breakdown of the 4th interval set-

• This next interval is called a negative split. You gradually increase the effort as the time continues and end up at the desired number
• The ride ends with a five minute recovery at the end. This ride had a lot of VO2 work today with about 20 minutes of VO2 work.

A tip from RV: If your events are starting to show up again on the horizon, you might need to revamp your training. Energy system work is good but before events it is good to start doing specificity workouts to prepare for the specific event. Talk with your coach to adjust your training to meet specifications for the event, or call Robbie and he can help walk you through a few adjustments based on your event.