Cycle Workout 6: ladder workout

Merry X-mass all! Here is another workout for you.

Total time: 60-70 minutes

Warm up:

-10 minutes easy flat, level 3-4, 100-120 rpm

-10 minutes one leg isolations, 1 minute each leg, level 5, 90 rpm

Main Set: Do this all on flat road with big gear (80-90 rpm), go up the ladder at level 6 and down the ladder at level 7

- 1 minute on x 1 minute off

- 2 min. on x 2 min. off

- 3 min. on x 3 min. off

- 4 min. on x 4 min. off

-5 min. on x 5 min. off

-4 min. on x 4 min. off

-3 min. on x 3 min. off

-2 min. on x 2 min. off

-1 min. on x 1 min. off

Cool Down:

10-15 minute, level 3-4, 

Stretch

P.S. 

Profile Summary: This is just a no thrills basic ladder workout. Do this workout if you just want a good solid workout. Not designed to be killer or anything. It gets you up into your aerobic zone quick, but it does not take you over into the 'oh shit this hurts' zone. If you did it right, you should feel like you got a good workout in by the end of the workout, but you should not feel dead.