PROFESSIONALLY DESIGNED RIDES BY COACHES FOR COACHES  

 

Extreme Ride - 3 / 5 / 8 minutes intervals ride time 55:30 - cool down 5:00

 

THE WORKOUT

 

WARM UP 7:00

2:00 r95

2:00 r65-70

2:00 r90-95 :30 ez / :30 hard

1:00 Recovery

 

MAIN SET 48:30

7:00 - 10:00 - 3:00 Climb (Set Base)

    R70 x 1:00

10:00 - 11:00 1:00 (RI)

11:00 - 16:00 - 5:00 Climb

    R60-65 (:30 1 shift keep RPM same)

16:00 - 17:00 1:00 (RI)

17:00-20:00 - 3:00 Flat (Base last :20 double)

    3:00 90-100

            1:30 90-95 

            1:30 95-100

20:00 - 21:00 1:00 (RI)

21:00 - 26:00 - 5:00 Climb (step ups)

    R60-65

26:00 - 27:00 1:00 (RI)

 

27:00 - 35:00 - 8:00 Flat (Build)

    x2:00 85/95/100/105

35:00 - 36:00 1:00 (RI)

36:00 - 41:00 - 5:00 Climb (Use RPM)

    2:30 R60-65

    2:30 R65-70

41:00 - 42:00 1:00 (RI)

42:00 - 45:00 - 3:00 Flat (Neg Split) Set New Base

    3:00 90-100

            1:30 90-95 

            1:30 100-105

45:00 - 46:00 1:00 (RI)

46:00 - 51:00 - 5:00 Climb (20%)

51:00 - 52:30 1:00 (RI)

52:30 - 55:30 - 3:00 Flat (ALL OUT!)

 

COOL DOWN - 5:00

Easy Spin & Stretch

 

SUMMARY

 

First half of ride alternate between a 3:00, 5:00, 3:00, 5:00 intervals.  You then come to an 8:00 building RPM and finish with a 5:00, 3:00, 5:00, 3:00.