Cycling Workout 3

Hey guys, this is going to be more of an outdoor type workout, but you can still do this on a trainer (just replace any miles with time). Also, I am going to try make this workout so you do not have to read so much. Just ask me via email/facebook if you have any questions

This Should take about 75 minutes or so.

Warm up:

- 5 miles easy (about 15 minutes), progressively add more gear throughout 

Main Set:

- 5 x 1 mile (yes 1 mile!) on  and 1 mile off; push big gear for 'on' (race pace) interval

- 5 x 5 minutes (yes minutes, not miles) tempo (race pace) x 2 minutes easy

- Sprints; 30 seconds easy x 10 second sprint out of the saddle (fast as you can go in as big a gear as you can handle)

Cool Down;

10-15 minute cool down

Note: Again, this is more geared for the outdoors. This can also be down on the trainer/SPIN bike, but if you do it on the trainer try to throw in some random resistance for about 10-30 seconds throughout the intervals (while holding your pace) to try and simulate the road (i.e. random uneven hills, wind, etc.).