6 MIN WARM-UP SPIN
DRINK
48 MINUTES OF: 3 MIN ON - MAX HR = LT MINUS 5
REST UNTIL HR DROPS BELOW 110
SET MONITOR FOR 3 MIN INTERVALS, VARIABLE REST
USE THE FIRST INTERVAL TO BUILD TO LT MINUS 5
6 MIN COOLDOWN
Week Six, Workout #2
6 MIN WARM-UP SPIN
DRINK
SET MONITOR FOR 1 MIN INTERVALS, NO REST
YOUR CHOICE OF STROKE RATE
BUILD HR TO NO HIGHER THAN LT; MAX PRESSURE WHILE @ MT MINUS 5/LT
2 MIN ON / 1 MIN OFF
3 MIN ON / 1 MIN OFF
4 MIN ON / 1 MIN OFF
5 MIN ON
3 MIN OFF
5 MIN ON / 1 MIN OFF
4 MIN ON / 1 MIN OFF
3 MIN ON / 1 MIN OFF
2 MIN ON
3 MIN OFF
2 MIN ON / 1 MIN OFF
2 MIN ON / 1 MIN OFF
2 MIN ON / 1 MIN OFF
2 MIN ON
6 MIN COOLDOWN
Week Six, Workout #3
6 MIN WARM-UP SPIN
DRINK
42 MINUTES OF 1600 METERS ON, MAX HR = LT MINUS 15
REST UNTIL HR DROPS BELOW 105
SET MONITOR FOR 100 METER INTERVALS, VARIABLE REST
6 MIN COOLDOWN
Week Six, Workout #4
6 MIN WARM-UP SPIN
DRINK
40 MINUTES OF 3:30 ON - MAX HR = LT MINUS 5
REST UNTIL HR DROPS BELOW 110
SET MONITOR FOR 3:30 INTERVALS, VARIABLE REST
USE THE FIRST INTERVAL TO BUILD TO LT MINUS 5
6 MIN COOLDOWN
Week Seven, Workout #1
6 MIN WARM-UP SPIN
DRINK
RACE WARM-UP (28 MIN)
SET MONITOR FOR 3 MIN INTERVALS, 4 MIN REST
3 x 3 MIN @ LT w/4 MIN REST
MAX HR = LT
6 MIN COOLDOWN
Week Seven, Workout #2
6 MIN WARM-UP SPIN
DRINK
42 MINUTES OF 2400 METERS ON
600 METERS @ LT MINUS 20
600 METERS @ LT MINUS 15
600 METERS @ LT MINUS 10
600 METERS @ LT MINUS 5
REST UNTIL HR DROPS BELOW 100
SET MONITOR FOR 600 METER INTERVALS, NO REST (REROW EACH TIME)
6 MIN COOLDOWN
Week Seven, Workout #3
6 MIN WARM-UP SPIN
DRINK
42 MINUTES OF 1400 METERS ON, MAX HR = LT MINUS 10
REST UNTIL HR DROPS BELOW 110
SET MONITOR FOR 1400 METER INTERVALS, VARIABLE REST
6 MIN COOLDOWN
Week Seven, Workout #4
6 MIN WARM-UP SPIN
DRINK
10 SETS OF
3 MIN ON, MAX HR = LT MINUS 5
1 MIN OFF
SET MONITOR FOR 3 MIN INTERVALS, 1 MIN REST
6 MIN COOL DOWN
Week Eight, Workout #1
6 MIN WARM-UP SPIN
DRINK
RACE WARM-UP (28 MIN)
3 X 3:00 MIN w/4 MIN REST
MAX HR = LT + 5
MAX HR = LT + 10
MAX HR = LT + 15 (OR HOWEVER HIGH IT GOES; GO AFTER IT)
MAKE NOTE OF 1 MIN HR DROP DURING THE FIRST MINUTE OF REST
6 MIN COOLDOWN
Week Eight, Workout #2
6 MIN WARM-UP SPIN
DRINK
42 MINUTES OF 750 METERS ON
250 METERS @ LT MINUS 20
250 METERS @ LT MINUS 15
250 METERS @ LT MINUS 10
REST UNTIL HR DROPS BELOW 110
SET MONITOR FOR 750 METER INTERVALS, VARIABLE REST
6 MIN COOLDOWN
Week Eight, Workout #3
6 MIN WARM-UP SPIN
DRINK
3 SETS OF 5x
2 MIN ON, MAX HR = LT MINUS 5
60 SEC OFF
4 MIN BETWEEN SETS
SET MONITOR FOR 2 MIN INTERVALS, 60 SEC REST
6 MIN COOL DOWN
Week Eight, Workout #4
6 MIN WARM-UP SPIN
DRINK
3 SETS OF
12 MIN ON w/2 MIN REST
LT MINUS 10
LT MINUS 5
LT MINUS 5
SET MONITOR FOR 12 MIN INT, 2 MIN REST
6 MIN COOLDOWN
Week Nine, Workout #1
6 MIN WARM-UP SPIN
DRINK
RACE WARM-UP (24 MIN)
3 X 4:00 MIN w/4 MIN REST, MAX HR = LT
MAKE NOTE OF 1 MIN HR DROP DURING THE FIRST MINUTE OF REST
6 MIN COOLDOWN
Week Nine, Workout #2
6 MIN WARM-UP SPIN
DRINK
42 MINUTES OF 800 METERS ON
400 METERS @ LT MINUS 15
400 METERS @ LT MINUS 5
REST UNTIL HR DROPS BELOW 120
SET MONITOR FOR 800 METER INTERVALS, VARIABLE REST
6 MIN COOLDOWN
Week Nine, Workout #3
6 MIN WARM-UP SPIN
DRINK
2 SETS OF 12x
1 MIN ON, MAX HR = LT
35 SEC OFF
5 MIN BETWEEN SETS
SET MONITOR FOR 1 MIN INTERVALS, 35 SEC REST
6 MIN COOL DOWN
Week Nine, Workout #4
6 MIN WARM-UP SPIN
DRINK
4 SETS OF
10 MIN ON w/2 MIN REST
LT MINUS 10
LT MINUS 5
LT MINUS 5
LT
SET MONITOR FOR 10 MIN INT, 2 MIN REST
6 MIN COOLDOWN
Week Ten, Workout #1
6 MIN WARM-UP SPIN
DRINK
RACE WARM-UP (24 MIN)
3 X 4:30 MIN w/4 MIN REST, MAX HR = LT
MAKE NOTE OF 1 MIN HR DROP DURING THE FIRST MINUTE OF REST
6 MIN COOLDOWN
Week Ten, Workout #2
6 MIN WARM-UP SPIN
DRINK
42 MINUTES OF 900 METERS ON
300 METERS @ LT MINUS 15
300 METERS @ LT MINUS 10
300 METERS @ LT MINUS 5
REST UNTIL HR DROPS BELOW 120
SET MONITOR FOR 900 METER INTERVALS, UNDEFINED REST
6 MIN COOLDOWN
Week Ten, Workout #3
6 MIN WARM-UP SPIN
DRINK
2 SETS OF 6 x
2 MIN ON, MAX HR = LT
1 MIN OFF
5 MIN BETWEEN SETS
SET MONITOR FOR 2 MIN INTERVALS, 1 MIN REST
6 MIN COOL DOWN
Week Ten, Workout #4
6 MIN WARM-UP SPIN
DRINK
3 SETS OF
14 MIN ON w/1 MIN REST
LT MINUS 20
LT MINUS 15
LT MINUS 10
SET MONITOR FOR 14 MIN INT, 1 MIN REST
6 MIN COOLDOWN