POWER & CLIMBING #11 Progressions & Tempo
Workout intended for: racers, strong recreational riders, this is an advanced workout and not intended for beginner riders.
Workout time: 120 Minutes
Warm-Up: 15 minutes
Cadence for warm-up: 85-100
Begin at a very easy pace for 4min. Build into Zone 2 for 4min.
Raise workload to Zone 3 for 4 mins, then speed up to Zone 4 for a 1min.
Spin easy for 2min. before the main-set.
Main Workout: 48-96 minutes
Part 1
2' in the big ring to simulate a hill, increase gear every 30 seconds. Start out in a conservative gear. Maintain a climbing cadence of 70-85 rpms.
2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms
4' in the big ring to simulate a hill, increase gear every 1'. Maintain a cadence of 70-85 rpms. Stand up as needed to stay on top of your power output.
2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms
6' in the big ring to simulate a hill, increase gear every 90". Start out in a conservative gear. Maintain a cadence of 70-85 rpms. Stand up as needed to stay on top of your power output.
2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms
10' tempo effort in the small ring (easy gear) and maintain a cadence between 90-105, Z3
5' recovery / rest in Z1-Z2, cadence: 75-95 rpms
10' tempo effort in the small ring (easy gear) and maintain a cadence between 90-105, Z3
5' recovery / rest in Z1-Z2, cadence: 75-95 rpms
End Part 1
Part 2 (optional if you are really hungry for pain) Reverse Climbing Ladder
6' in the big ring to simulate a hill, increase gear every 90". Start out in a conservative gear. Maintain a cadence of 70-85 rpms. Stand up as needed to stay on top of your power output.
2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms
4' in the big ring to simulate a hill, increase gear every 1'. Maintain a cadence of 70-85 rpms. Stand up as needed to stay on top of your power output.
2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms
2' in the big ring to simulate a hill, increase gear every 30 seconds. Start out in a conservative gear. Maintain a climbing cadence of 70-85 rpms.
2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms
End Part 2
Congratulations if you did both parts of the main workout, this is a very hard power workout.
Cool-Down: Continue with Z1-Z2 small ring for another 5-15 minutes
Cadence for cool-down: 80-100