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Zoe Fitness | Personal Coach

Spinistry Double Cross: Week II Intervals

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Spinistry Double Cross:

Week II Intervals:

This week’s intervals are Heart Rate and Power Zone 4 and/or Rate of Perceived Exertion (RPE) of 8 on a 10 point scale.

Warm Up:  12-15 minutes with 3 x 60 second HARD pushes that include one “5-8 second form” sprint ( less about power more about form), with at least 60 seconds of fast pedal between intervals.  If training with Heart Rate or Power this would be Zone 4 or RPE of 8.

Main Set: Main Set:  Build to Zone 4 and hold for 20 Minutes, sprint all out for 15 seconds.

Recover for 5-10 minutes fast pedal, easy spin.

Repeat

Repeat

Cool Down for 12-15 minutes or the rest of your ride time.

 

Cat II: Intermediate Level

Warm Up:  12-15 minutes with 3 x 60 second HARD pushes that include one “5-8 second form” sprint ( less about power more about form), with at least 60 seconds of fast pedal between sets.  If training with Heart Rate or Power this would be Zone 4 or RPE of 8.

Main Set:  Build to Zone 4 and hold for 10 Minutes, sprint all out for 10 seconds.

Recover for 10 minutes fast pedal, easy spin.

Repeat main set 3 times.

Cool Down for 12-15 minutes or the rest of your ride time.

 

Cat III:  Beginner Level:

Warm Up:  12-15 minutes with 3 x 60 second HARD pushes that include one “5 second form” sprint ( less about power more about form), with at least 60 seconds of fast pedal between sets.  If training with Heart Rate or Power this would be Zone 4 or RPE of 8.

Main Set:  Build to Zone 4 and hold for 5 Minutes, sprint all out for 8 seconds.

Recover for 5 minutes fast pedal, easy spin.

Repeat 2-4 Times.

Cool Down for 12-15 minutes or the rest of your ride time.

 

These workouts are best done on the road or gravel to maintain the average recommended zone and benefit to your LT(lactate threshold) or MSS(Maximum Steady State).

There is a 4th Option:

Warm Up as above:  Then, hit it on your favorite trail, add in 2-4 x 10-15 second sprints, and go for a PR (personal record).  Cool Down.