CIT-2 Intervals 3'x6'
Workout intended for: racers, strong recreational riders
Duration: 69 Minutes
High intensity intervals to develop, maintain and to build up your lactate threshold levels. These high intensity intervals will help push your fitness to new levels over time. The efforts are done at a higher intensity than your TT pace.
Warm-up: Begin with a light but progressive (Z1-Z3) 15 minute warm-up.
Cadence for warm-up: 85-100
Main Workout: 39 minutes
Complete (5) 3' x 6' Intervals
All 3' intervals will be Z5+ efforts followed by 6' 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 as hard as you can, past your LT level, maximum 3 minute efforts! 5 intervals are prescribed but try to complete at least 3-4 intervals at a minimum and build up to completing all of them as you become fitter. You will be beat from these efforts!
Cool-Down: Progressive Z2-Z1 for 15 minutes
Cadence for cool-down: 85-100