Cycling Workout 7: HIT training and slams

It is cold and miserable out right now. The trainer is the perfect place to be on these cold, dark days. Also, it sucks to be cold... did I mention this already? SO... in order to get you warm give this workout a try.

Total Time: About 65-75 minute workout (all these do include warm up and cool down by the way)

Warm-up:
-5 minute easy spin, level 3-4, 100-120 rpm
-5 minute easy spin but increase tension every 1 minute, level 5, 100 rpm
-5 minutes of 30 seconds in saddle level 5 spin (use same resistance as above) x 30 sec. out of saddle jog


Main Set:
-5 x 30 seconds off x 10 second on hard push (level 7-8) on flat
-2 minute easy spin
-5 x 30 seconds off x 10 seconds on hard push (level 7-8) on hill (add moderate tension)
-2 minute easy spin

-5 x 1 minute off x 30 seconds on hard push, level 8, slightly above  RP (race pace) on flat
-3 minute easy spin
-5 x 30 seconds off x 15 seconds on had push, level 8 on hill
- 3 minutes easy spin

Slams: 30 second tempo pace (level 5) x
            30 second push in saddle (level 7) x
            30 second out of saddle push (level 7)x
            Do all these on a flat road

Immediately after this set add some tension and go right into...

            1 minute tempo pace (level 5) x
            1 minute push in the saddle (level 7) x
            1 minute push out of the saddle (level 7) x

Immediately after this set add some more tension and go right into...

            2 minute tempo pace (level 5) x
            2 minute push in the saddle (level 7) x
            2 minute push out of the saddle (level 7)

Cool Down:
10 minutes nice and easy
5 minutes abs
5 minutes of light stretching

P.S. (Profile Summary)
This workout is designed to get you into your high aerobic zone/anaerobic zone and then bring you back down to equal recovery. Think of this workout as wind sprints or a soccer game. You push your body into a really high working zone then bring it back down just long enough to catch your breath. I love this workout on cold winter days, it gets me sweating early and working hard. Do not do this workout if you did a hard workout the other day. This is like a once a week workout... at most. Also, I am not as concerned with what kind of 'gear' you use on the flats. Just have enough resistance to keep your body in control.