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Here is this week’s workout.  Remember, if you can’t make it to the team training session, Tuesday, Nov 13 at 5:45 PM, at Team Fitness in Urbandale, you can always do this workout at home.

 

10 Min Warmup

 

3 Min interval (zone 3-4 = slightly harder than time trial pace)

1 Min Recovery spin

3 min Interval

1 Min Recovery spin

3 Min Interval

1 Min Recovery spin

3 Min Interval

1 Min Recovery spin

3 Min Interval

 

8 Min Recovery Spin

 

3 min Interval

1 Min Recovery spin

3 Min Interval

1 Min Recovery spin

3 Min Interval

1 Min Recovery spin

3 Min Interval

 

5 Min Warmdown

 

This seems like a lot of 3 min intervals, but because you are only getting a one min recovery, these are not all-out intervals.  It’s more like a time trial with small breaks interspersed.

 

David Ertl

USA Cycling Level 1 Coach

NSCA Certified Personal Trainer

CycleCoach@Hotmail.com

515-689-1254

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