11.7.2011 Indoor Bike Workout for the Week
Trainer or Rollers, you know me, rollers!
MSS/V02
w/u for 10 minutes
Gradually Build Gears until you are in a 53 and a 17 in the back.
30 seconds MAX/30 seconds OFF (off is 3 gears off in the back) or drop to small ring.
5 minute Recovery
Gradually bring the gears back up to a 53 x 15 in the back 2 minutes, as hard as you can go.
1 minute easy
Bring back up to 53 x 12 for another 2 minutes.
5 minute recovery
10 x 30 seconds ON/OFF: ON at 53 x 12; OFF at 53 x 15
cool down.