JBST Indoor Biking Session - Spring Time

"Spring Time"

SESSION OBJECTIVE: to increase intensity above aerobic-maximum HR
(this is usally at around 80% of your maximum HR) to start lactic acid tolerance.

REMEMBER: keep smooth and breathe deeply when working in the harder parts.
Don't forget: electric fan, breathable fabrics (no cotton T-shirts!) and a sports drink to hand.
I recommend CYTOMAX during harder sessions.

You must read these terms of use before starting this or any other JBST session.

"Spring Time"				55 minutes
Time	Approx Gear	Cadence	HR Zone (% is % of HRmax)	Notes
(mins)	(chainwheel x cog)	(approx. rpm)	(approx bpm)	Read this before you start...
10 WARM UP	39 x 21 to 17	increasing thru' 75->85->95	80 ->100 -> 125 (or 60%)	Warm up, no rush start slowly and raise cadence and gear every 1-2 minutes. Turn up music at the end of warm up ready for the workout ...
12	39 x 17 & 15	95 <-> 80	135-145 (or ~65-75%)	1 minutes on 17 (95rpm), IN SADDLE then 1 on 15 (80rpm) OUT OF SADDLE
18	53 x 19 17 15	90	145-155 (or 80-83%) Just over YOUR aerobic max	In saddle: 3 min 53 x19, 2 min 53 x17 1 min 53 x15 *Repeat 3 times*
3	39 x 21 or 19	85-90	<130 (or <65%)	easy riding - sip drink - mop up sweat and prepare for the last hard push...
12	53 x 15 19 15 19	90	145-160 (or 80-85%) Just over YOUR aerobic max. BUT below lactic acid leg burning level.	In saddle: 1 min 53 x15, 2min 53 x19 1 min 53 x1 2min 53 x19 *Repeat 2 times*
10 COOL DOWN	39 x 18 -> 21	80 <-> 90	130 -> 100	Cool down easy. Gradually reduce gearing, let heat disperse and reduce volume of workout music. Drink a recovery drink or eat a banana (or two!)

You can join the JBST SMARTmail Newsletter by clicking here

No unauthorised part copying, edited copying or electronic transmission allowed without permission.
© All copyright Joe Beer 2004.