POWER INTERVALS #10 (4) 10’, Z4-Z5 (CX / MTB)
Workout intended for: racers, strong recreational riders, this is an advanced workout and not intended for beginner riders.
Workout time: 90 Minutes
Workout Notes: This is a power workout directed toward cyclocross and mountain bike racing.
Cadence for the 3-5 minute rest / recovery times will be 75-95 rpms
Make sure not to "grind" your knees into the ground, find a sensible rpm that will not hurt or damage your knees but will allow you to apply solid power for 10 minutes. These are hard intervals so pay attention to what your body is telling you.
1. Warm-up 15 minutes
2. Complete (4) 10 minute efforts @ cadence of 50-65rpms at a hard effort (threshold or slightly higher).
3. Rest = 3-5 minutes between those 10' efforts
4. Progressive 10' cool-down