CIT-1 Mini-Intervals 1'x4'
Workout intended for: racers, strong recreational riders
Duration: 60 Minutes
Mini high intensity intervals to develop, maintain and to build up your lactate threshold levels. These shorter 'high intensity intervals' will help push your fitness to new levels over time.
Warm-up: Begin with a light but progressive (Z1-Z3) 15 minute warm-up.
Cadence for warm-up: 85-100
Complete (6) 1' x 4' Intervals
All 1' intervals will be Z5+ efforts followed by 4' of recovery in Z3 between each interval.
Cadence for main workout:
Z5+ efforts = 90-110 rpm (higher the better)
Z3 efforts = 80-95 rpm
Main workout notes: When doing the hard interval efforts, push it slightly higher than your LT level. You will be tired, so do as many as you can for 30 minutes or until you feel your 1 minute efforts are not being maintained at a high level.
Cool-Down: Progressive Z2-Z1 for 15 minutes
Cadence for cool-down: 85-100