Thursday night bike workout

HR1=aerobic, HR2high 1/2 IMpace, HR3=40kmTTpace, HR4=110%.

15min warm up

15min (30sec slowly increasing cadence single leg, 1min double leg with emphasis on leg that was just worked; alternate)

10min HR1-build HR1high

10min HR2high; 1min HR1 (11min total)

5x(2min HR4, 30sec easy) (12min30sec total)

8min HR2high; 1min HR1 (9min total)

4x(2min HR3, 30sec easy) (10min total)

6min HR2high; 1min HR1 (7min total)

6x(1min HR4; 30sec easy) (9min total)

4min HR2high; 1min HR1 (5min total)

4x(1min HR4; 30sec easy) (6min total)

easy to 2hours

Location:Speed Theory Calgary