Ride Overview

• 10 minute warm up
• Five Interval Sets
• Each interval has three efforts.
• Five minute recoveries in between each interval.

First interval set:

• Each effort is 90 seconds @ an output that you can do for all three efforts.
• 30 second recoveries between each effort. These 30 second recoveries are full recoveries.

Second interval set:

• First effort starts out of the seat @ 110% then for the remaining minute, sit back on the saddle and shift to an easier gear but maintain power.
• Second effort starts with 20-30 seconds out of the seat at >100% then finish out the effort from the seat.
• Third effort is done from the seat. Try using a complete pedal stroke to recruit other muscle groups besides the quads. Using the full stroke brings in the hamstrings and the glutes.

Third Interval Set:

• This interval set uses different hand positions on the bars by changing positions every 30 seconds. This is done from a seated position while keeping power at a similar output and cadence is up to you. (30 on tops, 30 on hoods, 30 in drops or aero bars) work on smooth hand position transitions and putting steady power out in any hand position. So valuable when rides get longer and you need to shift your positions. Also important when working on increasing speed with the same power by getting more aero.

Fourth Interval Set:

• This set uses negative splits. For the first two efforts in this interval, start at threshold for the first 30 seconds then for the next 60 seconds push over threshold so that your average ends up being your goal power from all other intervals. For the last effort start at threshold for the first 45 seconds and then hit goal power over the last 45 seconds.

Fifth Interval Set:

• This set starts with power at goal power with low RPM (<75...if you can do <65 RPM without knee strain, then do lower). Keep the upper body quiet. Power comes from your legs, hips and glutes with a little from the lower back and core.
• The second effort has with high RPM (>100-105) with power at goal power. (110 percent for most people)
• The third effort pushes you a little further by increasing your power output by 5% with any RPM you want.

How are you able to get through these interval sets when you’re not feeling great? The ability to get better or feel better through the ride is less about your fitness and more about getting your brain around the effort.

How do you know that you are getting stronger?

1. Beating your records during the rides

2. secret

3. The ability to hurt yourself while controlling the hurt: having total control over how hard to go. This helps you keep your peak and hold it for a month or more.