I was thinking of doing the following
8 minute warmup (60% FTP)
1 minute start simulation (from a standstill, as hard as possible)
2 minute recovery (80% FTP)
8 x 30 second intervals (150% FTP, 30 second recovery between intervals at 95% FTP)
4 minute rest between sets (60% FTP)
8 x 30 second intervals (150% FTP, 30 second recovery between intervals at 95% FTP)
8 minute cooldown (60% FTP)
38 total minutes
9 minutes at 95% FTP
8 minutes at 150% FTP
Thoughts?
Cyclocross Specific Interval Workout
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Time VXRS Ulteam (7.16 kg)
viewtopic.php?f=10&t=120268
viewtopic.php?f=10&t=120268
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- Posts: 253
- Joined: Mon Jul 11, 2011 11:06 am
- Location: North Adelaide, South Australia
Pretty good, 20-30 second all out sprints with the same recovery time are bang on to simulate racing efforts. Could perhaps add some 3 min VO2 max efforts as well. The start simulation is a good idea.
You also probably know too well that increasing your power by 20% over a few months means nothing if you can't mount/dismount as quickly as everyone else too
You also probably know too well that increasing your power by 20% over a few months means nothing if you can't mount/dismount as quickly as everyone else too
Norwood & Adelaide Uni CC