1 Minute Intervals

set for on the turbo or for on a nice flat stretch of road, Cadence 95rpm+ with a focussed drive up to speed for the opening 20 seconds of the interval with enough resistance to generate maximum power. Recover at 90rpm and a low resistance.

this set will help develop your top end power. The longer recoveries relative to the efforts enable maximal recruitment of muscle.

 

10 minute warm up.

——————

1 minute Maximum Effort

3 minutes Rest

1 minutes Maximum Effort

3 minutes Rest

1 minutes Maximum Effort

3 minutes Rest

1 minutes Maximum Effort

3 minutes Rest

1 minutes Maximum Effort

3 minutes Rest

1 minutes Maximum Effort

3 minutes Rest

1 minutes Maximum Effort

3 minutes Rest

1 minutes Maximum Effort

3 minutes Rest

 

——————–

Cool down routine

 

Enjoy 🙂

Advertisements

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s