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Workout Wednesday - Build Bike Efficiency

February 21, 2018

Warm-up


15 min easy

 

Main Set


One-legged drills: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
90 sec right leg, 90 sec left leg.
45 sec right, 45 sec left, 45 sec right, 45 sec left
30 sec left, 30 sec right, increasing cadence each 5 sec to maximum
20 sec right, 20 sec left for 2 min
15 sec right, 15 sec left for 1 min
10 sec right, 10 sec left, for 40 sec
5 sec right, 5 sec left for 20 sec

Then 3–4 x 1’ at max cadence, recovery interval 1 min
3–4 x 15” at max cadence to spinout, recovery 45”

 

Cool-down


15 min easy

 

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