Cycling Workout 15: Sudie Teszler HIT Training

My Mom did this one today... it sucked.

Total Time: 60 minutes

Warm-up:
5 minutes, easy spin
5 minute surges, 30 sec. on x 30 sec. off, flat, level 5-6

Main Set:
- 10 x 20 second sprint x 10 seconds off (keep tension), moderate tension, level 7-8
- Immediately add moderate tension (level 7), hold pace at 80 rpm, add tension every 1 minute for 5 minutes, hold your pace!
- 2 min. recovery
- 8 x 30 sec. hard push x 15 second off (but keep tension), moderate tension, level 7-9 (you can go anaerobic here)
- 2 min. recovery
- Immediately add tension, 5 min. climb, hold 80 rpm (level 7), add tension every 1 min. and hold pace.
- 2 min. recovery
- 6 x 40 sec. hard push x 20 seconds off (but keep tension), moderate tension, level 7-9
- 2 min. recovery
- Immediately add tension, 5 min. climb, do same thing as last climb.

Cool Down:
10 minute easy and stretch.

P.S.
These are meant to make you go anaerobic so push hard for every on interval and hold a hard pace for every climb. Use the 2 min. recovery as your true 'off' interval. This is HIT training so it is designed to be short, but it involves a lot of power and a lot of speed so do not be afraid to hold back.