Cycling Workout 3b

Hey all,

This is an alternative road workout you can also try. This can also be done on the trainer/spin bike as well.

Warm up:
- 10 minutes easy, level 3-4
- 2 x 30 seconds on x 30 seconds off; moderate pace for 'on' interval
- 2 x 1 minute on x 1 minute off; moderate pace for 'on'

Main set;
- 3 x 15 minutes on x 5 minutes off; race pace for 'on' interval and push as big a gear as possible.
- 5 minutes easy spin
- sprints; 3 x 30 sec. on x 30 sec. off; push big gear and go hard!

Cool Down:
10-15 minutes easy

Total time = about 90 minutes