2/17 Cycling Workout: Power Intervals and Playlist

Tonight's workout was a solid interval and power workout. Great for building endurance and getting your legs used to feeling 'used' for that swim to bike transition.

Warm up:
5 minutes easy
10 x 1 min. leg isolations (5 each leg). Increase tension after every 2 min.

Main set:
3 x 3 min. pushes, flat road, start 90 rpm and increase tension after every interval.
1 min. recovery in between each set
1 x 4 min. climb, heavy tension
6 x 1 min. one leg isolations (3 each leg), increase tension every 2 minutes
3 x 3 min. pushes, flat road, start 90 rpm and increase tension after every 3 min. interval
1 min. recovery in between each interval
5 min. climb, heavy tension, push race pace if you feel like it.

Cool Down:
5-10 min. easy

Playlist

Dreaming Buddha Godless- Dandy Warhols Tightrope Ft Big Boi- Janelle Mone The Winner- prodigy  Lust for life- iggy pop Horse to water- REM Federal Funding- Cake Bang a gong- T. Rex Track 18 from Caroline's playlist In a state- UNKLE Y Control- yeah yeah yeahs just because- jane's addiction  sweet disposition  Let's call it off- john peter and bjorn undertow- ivy

P.S.
This is great for building power in the legs. The workout may not seem that bad at first but if you do the one leg isolations right, by the end, your legs will be on fire (almost like an incredibly aerobic leg weight workout). Great job tonight guys!