here is a free trainer workout. it's challenging, but at the end you will be glad you did it.
%MHR: percent Max heart rate
RPE: rate perceived excertion i.e. 4/10, 10 being the highest
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Workout Overview:
90 minutes: 5 x 3 minutes increasing intervals.... rec 2 minutes.
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Warm-up:
10 minutes recovery / easy HR 2/10 RPE TEN MINUTES then
20 minutes @(90-95rpm) 75--80 MHR
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Workout:
3 minutes start at 70% MHR and gradually, every 20 seconds go up 5 beats per minute
70%-+5beats+5best/ +5bests+5beats+5/ +5beats+5beats+5beats/
(2 minutes recovery) (100W/~80-90rpm) then
3 minutes start at 70%MHR (same interval)
70%MHR+5+5/+5+5+5/+5+5+5
(2 minutes recovery) (100W/~80-90rpm) then
*0 means maintain HR
3 minutes start at 70% (increase every 15seconds)
70%MHR +5+5+5+5/+5+5+0/+5+5+5+0 :sick:
(2 minutes recovery) (real easy/~80-90rpm) then
3 minutes start at 70% (increase every 15seconds)
70%MHR +5+5+5+5/+5+5+5/+5+5+5+5 :sick:
(2 minutes recovery) (real easy/~80-90rpm) then
3 minutes start at 65%MHR (increase every 10seconds)
65%MHR +5+5+5+5+0+0/+5+5+0+0/+5+5+5+5+0+0
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cool down:
65-70%MHR for 20 minutes... (THIS IS THE MOST IMPORTANT TIME PERIOD)...!
Have at least one gel or bar and bottle.... BE SURE TO EAT and DRINK (carbo mix during this 20 MINUTES @ 70%MHR.
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then RECOVERY 10 minutes(real easy).... This is second most important time.
90 minutes total...
******please monitor yourself. this is a challenging workout. If you feel faint/dizzy please stop and get off your bike.
******feel free to start at whatever level you want, just follow the overall framework of the workout.
**** i would only do this once a week
good luck
joe
www.allbikescoaching.com