Hey Gang,
My latest #WorkoutWednesday is a 90-minute bike session with aerobic intensity. If you do this workout, let me know how it went. Get in touch with me on Facebook or Twitter.
Dave
Bike 90’ – AE sets with Aerobic Intensity
Purpose: To introduce anaerobic endurance (AE) repeats into an aerobic ride. This provides a huge metabolic and muscular stimulus for an endurance athlete.
WU: 8’ During the warm up (WU) include 6 x 20” fast rpm (hold 98 – 104 rpm) in a lower gear with smooth pedal strokes. RI 40” then ride easily for 3’ before the main set (MS).
MS: Flat segment of 12’, alternating 2’ in a LG (Lower Gear @ 98 – 104 rpm) + 2’ in BG (Big Gear @ 76 – 82 rpm) + 2’ in your TTG (Time Trial Gear or choice gear @ 88 – 94 rpm). The goal is to maintain your aerobic HR or power for each segment.
If you’re using a power meter, then expect to experience a rise in perceived effort and a concurrent rise in heart rate while you maintain the wattage. The goal over time is to have the LG and BG closer to your choice gearing without large fluctuations in energy expenditure.
Immediately after the 12’ block begin the anaerobic endurance (AE) set: 2 x 90” + 4 x 30” + 2 x 50” + 4 x 30” with the first 10” and final 10” standing in your TTG (Time Trial Gear or choice gear). The remainder of time is in the TTG seated. RI between all repeats is 90” with the first 20” after each repeat holding aerobic speed. These are progressive efforts starting at a very hard effort and finishing at your top end.
After the final 30” interval, take the 90” RI and repeat the flat aerobic 12’ and the AE sets once again.
Cool down for 8’
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