CIT-5 2x10' TT Intervals Z5
Workout intended for: racers, strong recreational riders
Total Workout Time: 70 Minutes
This workout is for building up long high intensity endurance efforts.
Warm-up: Begin with a light but progressive (Z1-Z3) 15 minute warm-up.
Cadence for warm-up: 85-100
Main Workout: 40 minutes
Main workout consists of: (2) 10', Z5 (TT Pace) efforts with a 20' recovery between the efforts. The hard efforts should be completed in the aero or drop bar position..
Complete in the following order:
Interval #1: 10' in Z5+ (in aero position)
Recovery: 20' in Z2-Z3
Interval #2: 10' in Z5+ (in aero position)
Main workout notes: During your 20' recovery period sit up and get out of the aero position. You will be exhausted after this workout but it will teach your body how to deal with the higher physical stress demands and build up your LT tolerance levels to make you stronger down the road.
If you have not done this duration of Z5 effort before, then it is best to start with trying to do 5-8' intervals instead of the 10'. Work your way up to a longer duration as you become fitter in the weeks/months ahead. This is an advanced workout for experienced riders so don't get discouraged when you start them.
Cadence for main workout:
Z5+ efforts = 90-110 rpm (higher the better)
Z2-Z3 efforts = 80-95 rpm (low enough to bring your HR down and to have your legs feel "recovered")
Cool-Down: Progressive Z2-Z1 for 15 minutes
Cadence for cool-down: 85-100