Monday, December 1, 2008

Aerobic Base Building Workout

This is an Aerobic Base Building workout for the bike. The purpose of this workout is two fold. First, it offers a variety of 'aerobic intervals' which help to sustain interest and avoid boredom that is common with regard to indoor training. Second, it offers the athlete a focus on technique with effective one leg drill work as well as higher cadence spinning sets.

This workout is to be done at an intensity level of roughly 70-80% of your maximal effort or several heartrate beats below your anaerobic threshold. You'll notice that longer 'work' intervals are followed by short 'rest' intervals. It's important to discipline yourself and not allow for your HR to rise above your AT and to stay within your aerobic target zone throughout the session.

  • Warm up for 5-10 minutes (cadence range 80-100rpms)
  • 3 x 30 sec on (53x15/L3) @ 30 sec rest (warm up set)
  • 1 min spin
  • 10 min steady state effort (53x15/L3, 80-90rpms) seated
  • spin 1 min easy
  • 2 x 5 min. steady state (53x13 / L4, 70-80 rpms) seated @ 1 min recovery spin
  • 5 x 1 min. steady state (42x15/L1, 90-100rpms) seated @ 15 sec rest
  • Cooldown 5-10 minutes

Duration: Approximately 40-50 minutes

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