60 Minute Session: Bike Speed Sessions

Posted: May 25, 2014 by kirisyko in Extreme news, Fitness and Training, Ironman, SykOtic
Tags: , ,
Every Friday we’ll feature a different coach’s workout you can complete in 60 mins (or less!). This week’s bike workout comes from coach Jason Twedt of multisport store and training center Pacific Swim Bike Run.

“This is a speed workout designed to raise VO2 max, increase fatigue resistance and increase leg speed,” Twedt says. “The main efforts will help you ride that line between aerobic and anaerobic power which is required in racing. Cycling at this intensity level can be painful, but extremely beneficial. Minute for minute, VO2 max sessions may provide the most bang for your buck in increasing aerobic capacity.” Twedt advises to keep your cadence between 90–100 RPM throughout the efforts. Go based off of the percentage of FTP recommended or by perceived exertion (RPE*).

One-Hour Workout: Bike Speed Session
Warm-up

15 minutes easy riding at <68% FTP/RPE: 2

Main Set
10 min at 100% FTP/RPE:7
5 min easy riding <70% FTP/RPE: 2
2 min at 110%/RPE: 8
1 min at 100% FTP/RPE: 7
1 min at 90% FTP/RPE: 6
1 min at 80% FTP/RPE: 5
1 min at 70% FTP/RPE: 4
10 min at 105–110% FTP/RPE: 8
5 min easy recovery at <68%/RPE: 2

Cool-down
10 minutes of easy Riding 56–75% FTP or RPE:2–3

*RPE Scale
Level 1: I’m watching TV
Level 2: I’m comfortable and could maintain this pace all day long (sightseeing effort)
Level 3: I’m still comfortable, but am breathing a bit harder (starting to work)
Level 4: I’m starting to sweat, but can still carry a conversation.
Level 5: I’m just above comfortable, but can still talk easily.
Level 6: I can still talk, but full sentences are getting harder.
Level 7: I can still talk, but I don’t really want to.
Level 8: I can only get out short words in response to your questions.
Level 9: I am probably going to die and I hate this session.
Level 10: Is that you God? Am I dead?


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