6 MIN WARM-UP SPIN
DRINK
RACE WARM-UP (22 MIN)
3 X 4:45 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 Eleven, Workout #2
6 MIN WARM-UP SPIN
DRINK
42 MINUTES OF 1400 METERS ON
500 METERS @ LT MINUS 20
500 METERS @ LT MINUS 15
400 METERS @ LT MINUS 10
REST UNTIL HR DROPS BELOW 120
SET MONITOR FOR 1400 METER INTERVALS, UNDEFINED REST
6 MIN COOLDOWN
Week Eleven, Workout #3
6 MIN WARM-UP SPIN
DRINK
5 x 8 MIN ON / 90 SEC OFF
3 MIN @ LT MINUS 15 @ SR 26
3 MIN @ LT MINUS 10 @ SR 22
2 MIN @ LT MINUS 5 @ SR 18
90 SEC OFF
SET MONITOR FOR 8 MIN INTERVALS, 90 SEC REST
6 MIN COOLDOWN
Week Eleven, Workout #4
6 MIN WARM-UP SPIN
DRINK
2 SETS OF 18 MINUTES
1 MIN ON, NO HR CAP
1st SET: REST UNTIL HR < 120
2nd SET: REST UNTIL HR < 115
5 MIN BETWEEN SETS
SET MONITOR FOR 1 MIN INTERVALS, UNDEFINED REST
6 MIN COOL DOWN
Week Twelve, Workout #1
6 MIN WARM-UP SPIN
DRINK
42 MINUTES OF 1600 METERS ON
600 METERS @ LT MINUS 20
600 METERS @ LT MINUS 15
400 METERS @ LT MINUS 10
REST UNTIL HR DROPS BELOW 120
SET MONITOR FOR 1400 METER INTERVALS, UNDEFINED REST
6 MIN COOLDOWN
Week Twelve, Workout #2
6 MIN WARM-UP SPIN
DRINK
3 x 4 x 90 SEC ON/90 SEC OFF
90 SEC ON, NO HR CAP
90 SEC OFF
4 MIN BETWEEN SETS
6 MIN COOL DOWN
Week Twelve, Workout #3
6 MIN WARM-UP SPIN
DRINK
4 x 8 MIN ON / 3 MIN OFF
HR < LT MINUS 5
3 MIN OFF
SET MONITOR FOR 8 MIN INTERVALS, 90 SEC REST
6 MIN COOLDOWN
Week Twelve, Workout #4
6 MIN WARM-UP SPIN
DRINK
2 SETS OF 21 MINUTES
500 METERS ON, NO HR CAP
REST UNTIL HR < 100 (or 2 MIN)
5 MIN BETWEEN SETS
SET MONITOR FOR 500 M INTERVALS, UNDEFINED REST
6 MIN COOL DOWN