12.5.2011 Indoor Workout for the Week: Tempo/Sprints
Warm for 10 minutes: within the warm up do 5 x 10 second FORM sprints, working on gently transitioning to standing position and lifting pedals over to 3:00 position.
Build to Zone 3 and then,
Add Resistance and Sprint ALL out for 10 seconds. Settle back into Zone 3 for 5 minutes and finish set with 10 second all out sprint.
Recovery: 2 minutes
Repeat Main Set for a total of 4 times.
Cool Down.