The weather should be nice this weekend so if anybody is looking for a nice shake out workout/pre-race warm up do this...
Total Time: 80 minutes
Warm up:
10 minutes easy pace
10 min. one leg isolations (5 each leg)... if riding outside then do 10 minutes of 1 min. on (level 6) x 1 min. off at high cadence
Main set:
-If inside: 5 x 5 min. push on flat (level 6, 100 rpm) x 5 min. climb (immediately after flat do this with moderate tension)
-If outside: 5 x 5 min. push (100 rpm) x 5 min. push 90 rpm (instead of climbing just add some gear and hold pace)
-each set is 10 min. total
-Take 1-3 minute rest in between each set.
Cool Down:
10 minutes easy
P.S.
This may seem like a lot but the entire workout is to be done below race pace and just enough to get you into that moderate aerobic zone (the fat burning zone if you will). Admittedly this is a very simple/no thrills workout, however, it is great to do at the end of the week when you just need to get on your bike, listen to some tunes, and get the blood flowing.
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