Cycling Workout 16: First UGA cycle workout of the year!

This is what we did in class tonight...

Total Time: 60 minutes

Warm up:
5 min. easy spin
5 min. one leg isolations, 30 sec. each leg, level 4-5

Main Set:
-5 min. flat road, start level 5 for 2 min. then push level 6 @ 100 rpm for 3 min.
-Immediately add moderate tension and climb 4 min. at level 6
-keep tension climb 5 min. @ level 6, added 15 sec. pushes out of saddle every minute for level 7
-Take tension off every 1 minute for 4 minutes, increase pace every time
-6 min. push flat road, start level 5 for 2 min. then go to level 6 for last 4 minutes
-6 min. push, flat road, start level 5 for 1 min, then push level 6 for last 5 minutes, add in 10 sec. pushes out of saddle every minute @ level 7
-immediately moderate add tension, climb for 2 minutes @ level 6
-climb with same tension for 3 minutes, push out of saddle for 15 seconds every 1 minute @ level 7
-30 sec. on x 30 sec. off on flat for 3 min. push to level 7
-4 min. climb, start level 6 then push into level 7 (hard effort)

Cool Down:
10 min. easy spin and stretch

P.S.
This workout was meant to keep people in zone 3 or the aerobic zone the entire workout. While we did not stay at level 7 (race pace effort) for very long, we were working hard and pushing in that uncomfortable zone for most of the workout. This is a good workout if you need something to sweat to and keep your mind busy as this profile has a lot going on and not a lot of recovery.

Playlist: I will post the playlist later so stayed tuned.