Thursday, 02-28-13, Long intervals, Day 2 Week 1

Warm Up
15 min ride/spin 
-include 3 x 10:10 spin ups on 5 min @75%, 85%, 95%


then,

Bike:Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Tuesday, 02-26-13, Long intervals, Day 1 Week 1

Warm Up
15 min ride/spin 
-include 3 x 10:10 spin ups on 10min @75%, 85%, 95%


then,

Bike:Repeat 6:00 on, 6:00 off, until form/pace deteriorates 

 

Thursday, 02-14-13, Tempo, Day 2 Week 6

Warm Up
30 min ride/spin 
-include 3 x 10:10 spin ups on 10min @75%, 85%, 95%

then,
 
3 x 2Mi @80-90rpm, rest 6:00 between efforts

Tuesday, 02-12-13, Tempo, Day 1 Week 6

Warm Up
15 min spin 

then,

  4 x 5k @80-90rpm, rest 5:00 between efforts

Thursday, 02-07-13, Tempo, Day 2 Week 5

Warm Up
15 min spin 

then,

3 x 5Mi @80-90rpm, rest 6:00 between efforts

Tuesday, 02-05-13, Short Intervals, Day 1 Week 5

Warm up,

30 min spin

include 3 x 10:10 spin ups on 10min @75%, 85%, 95%

Bike (TUE): Repeat 400m, recover 3:00, until form/pace deteriorates