Warm up:
5 min. easy
3 min: 30 sec. easy x 15 sec. push level 6, flat
3 min: 30 sec. easy x 30 sec. climb, level 6
Main Set:
Tonight we did something different. After the warm up, we alternated flat song then hill song.
For all flat songs, I pulled a card from a deck of cards. If I pulled out a 2 (any suit) then it became a 20 sec. sprint, 3 = 30 sec. sprint, etc. Jack = 100 sec. sprint, Queen = 110 sec. sprint, King = 120 sec. sprint, Ace = 20 sec. recovery. I used half time for recovery for each sprint. I did this for all flat songs. All intervals were done at level 7-8 (very hard pushes)
For all climbs, I had them in and out of the saddle and just climbing (active recovery).
Cool Down:
5-10 min. easy
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