Cycle workout 3/10: Don't back down

Shout out to Sudie for tonight's class!

Warm up:
5 min. easy
4 min. 30 sec. easy x 30 sec. climb, level 5-6
3 min. 30 sec. push x 30 sex. push, level 6, flat road

Main Set;
2:30 min. push, flat road, level 6
3 min. climb, 20 sec. climb x 5 sec. hard push
3 min. push, flat road, level 6
3 min. climb, 30 sec. climb x 10 sec. hard push
4 min. push, flat road, level 6
3 min. climb, 40 sec. climb x 20 sec. hard push
10 min; flat road, push 2 min. level 7 x 1 min. easy
3 min. climb; 20 sec. climb x 5 sec. hard push
4 min. flat road, breaks/sprints

Cool down:
5-10 min. easy

P.S. For each climbing interval, climb the entire time (i.e. no breaks between intervals). Once you are done with the climbs, immediately go into your pushes on the flat. For the level 6 pushes, this is below race pace, but it is still a good strong push. Focus on keeping your heart rate in that aerobic level 6 the entire time. This is a good one for really building your cardiovascular strength!