Cycling Workout 23: another workout to do on the trainer/stationary

Thanks Instructor Sudie!

WU: 7-10 mins.

Loop 1

10 mins

Standing flat:30/Seated flat:1min

St F:45/SF :45

StF: 1min/SF:30/"sprint:30(or high cadence

Standing Climb:30/seated climb:1min

STC:45/SC:45

STC 1min/SC:30/Sprint on Hill:30(or high cadence)

Loop2:

13mins

StF:45/SF:1.15

StF:1min/SF:1min

StF 1.15/SF:45/Sprint:30

STC:45/SC:1.15

STC:1.15/SC 1min

STC:1.15/SC:45/Sprint on hill:30(or high cadence)

Loop 3

16 mins.

STF:1min/SF:1.30

STF:1.15/SF:1.15

STF:1.30/SF:1.0/Sprint:.30

STC:1/SC:1.30

STC:1.15/SC:1.15

STC:1.30/SC:1Sprint on hill .30(or high cadence)

CD

This profile has three levels.  Each one gets longer as you progres.  The flats can be done at 85-95rpms(Zone 2) the hills increase resistance each level and work up to top of Zone 3.   In the sprints I let the class go up to and maybe just over LT.  Just see how what kind of energy and feedback you get from the class.  I used the hills as a Strength Zone workout and the flats as Endurance Zone.  

Playlist:

 WU-Downpipe

extra warm up- functional training: Changing-Airborne Toxic Event:

Loop1

Time is Running Out-Apollo Four Forty

Sultans of Swimg/Dire Straits

Loop 2:

Sorry(Paul Oakenfold Remix)/Madonna

Ride(Gabriel Diggs Two Sixty Air Remix)

Loop:3

In A State:Unkle

Don't Give Up/Chicane

CD:

Three Seed/Silversun Pickups

Sunday/Moby