This is what we did in class tonight. This was a really good interval set that USAT coach Brett Daniels did with us tonight. Super nice guy and a great instructor. Thanks Brett!
Total time = 60 min.
Warm up:
10 minutes easy
Main set:
5 min. push, 90 rpm, level 6
3 min. easy
5 min. push, 90 rpm, level 7 (race pace) with 15 sec. sprint at the end
3 min. easy
5 min. climb, 70-75 rpm, throw in 2 90 rpm pushes for 10 sec. during climb
3 min. easy
5 min. push, 90 rpm, level 7 with 25 sec. sprint at the end
immediately climb 5 min. @ 70-75 rpm. Throw in 2 10 sec. 90 rpm surges
3 min. easy
5 min. push, 90 rpm, level 7, with 30 sec. sprint at the end
Cool Down:
5-10 min. easy
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