Workout of the Week #52
Posted by Coach Suzanne on 12/30/07 • Categorized as Training
A trainer workout by Coach Troy of Spinervals, used with permission.
| Workout of the Week |
|
Number 52
Week of December 24
by Coach Troy Jacobson
|
|
- Warm up 5 minutes easy
- 3×30 sec 42×15 @ 30 sr (Seconds Rest = easy spin)
- 2 min easy spin
- Repeat 4 times
- 30 sec superspin 42×18 (rpm > 110)
- 30 sec easy
- 1 min steady
- 1st time 53×15
- 2nd time 53×18
- 3rd time 53×12
- 4th time 53×15
- 30 sec easy
- 2 min easy spin
- 3 x 30 sec one-leg drill (alternate 3 times each leg) 53×15 with 30 sr between legs
- 1 min easy spin
- 5 min of alternating between 10 sec hard 53×12 and 10 sec easy in same gear
- 2 min easy spin
- Repeat 5 times
- 20 sec build effort 53×15, then
- 10 sec out of saddle sprint 53×12, then
- 30 sec easy, recovery spin
- cooldown 5-10 minutes
|
| Key to Workouts |
| 42×15 |
Gearing ratio description meaning 42 (small) front chainring and 15 (small) rear chainring. |
| L1 |
‘L1′ stands for Level One and describes your tension if you are using a
stationary bike. A tension of ’1′ is very easy and ’5′ is very difficult. |
| SR |
Seconds of rest. |
| Rpms |
Revolutions per minute. |
