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This workout heads outdoors to the open road (or indoors on a stationary bike)for another cycling specific workout, yet this time the focus is on sprint intervals and it’s all about speed. This workout alternates between very hard intensity intervals (RPE= 8-9) and moderate intensity recovery intervals (RPE= 3-4).
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
Perform a 15 minute warm-up at 70-100 rpm at a moderate intensity (RPE= 3-4)
This 50 minute workout includes speed intervals (RPE= 8-9) combined with moderate intensity recovery intervals (RPE= 3-4), working on a scale of 0-10.
Perform 4 x 10 second sprint intervals at a very hard intensity (RPE= 8-9) where breathing should be difficult. Perform 2 minute recovery intervals at 70-80 rpm at a moderate intensity (RPE= 3-4) in between sprint intervals. Total Duration- 9 minutes
Perform a 6 minute recovery set at 70-100 rpm at a moderate intensty (RPE= 3-4) where breathing should be comfortable.
Perform 3 x 15 second speed intervals at a hard intensity (RPE= 8-9) where breathing should be difficult. Perform 3 minute recovery intervals at 70-80 rpm at a moderate intensity (RPE= 3-4) in between speed intervals. Total Duration- 10 minutes
Perform a 10 minute cool-down at 70-100 rpm at a moderate intensity (RPE=3-4)
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