#facemeltfriday 5

3 10 minute sets with a 30 second ladder to close out each set.

Warmup

15 minutes: cadence/power work, working up to LT power. flat+ race pace.

Intervals

3 10 min sets:

  • 5 minutes flat+ race pace/climb
  • 4:45 30 second reverse ladder - all out effort on each interval

    • 30:5
    • 30:10
    • 30:15
    • 30:20
    • 30:25
    • 30:30

Cool down

Easy spin

Stretch

Music!

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Cycle 197 – 5x 2:00 TT

Warm-up

30 min

  • 10 min easy -> false flat, power < 250w
  • 5 min cadence drills, 10:50 sliding scale, 120rpm
  • 8 min climb ladder, easy/med/hard
  • 7 min power intervals, 70-80-90% by feel or watts

Workout

30 min: 5x 2 minute time trial, 4 min recovery. Watch the power on each interval. All out on each 2 min TT, earn the recovery! Thanks to CrossFit Endurance for the inspiration!

16 min: 4x 2 minute 80% of TT effort, 2 min recovery. Cadence over 90 rpm.

5 min: climb/sprint cashout.

Cool down

10 minute cool down

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Cycle 194 – Hill Repeats

Hold your maximum sustained pace for the first three minutes of each hill, go harder for 2, go harder for 1. Rest.

Warmup

  • Easy spin
  • Flat road, cadence ladder
  • False flat and lockouts
  • Power intervals x2 90%
  • Easy spin

Workout

3 rounds:

  • Climb: 3 min easy, 2 min med, 30 sec hard, 30 sec attack
  • Flat road ride out 1 min 90-100 rpm
  • Easy spin 2 min (< 200 watts)

 

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Cycle 192 – 3x5k

Endurance 5x5k. Assuming about 20+ mph speed, a 5k can be done in about 9 minutes.

Warm-up

20 minutes.

  • Easy spin 5 minutes, stretching, form.
  • Flat road 5 minutes, 90-100 rpm.
  • Flat road +1 with pickups, 5 minutes, 10-20 rpm accelerations.
  • 70-80-90% accelerations by feel, 30 seconds each, 60 seconds recovery.

Climb circuit

10 minutes.

  • 60:60 easy hill
  • 45:45 medium hill
  • 30:30 hard hill
  • 45:45 medium hill
  • 60:60 easy hill

5k circuit x3

36 min work, 20 min recovery, 56 min total

Target 230+ watts for each 5k, will get you to about 9 minutes on each round. If that feels easy, go a little harder. Recovery 1 mile easy spin, or about 5 minutes.

Inverse Climb Circuit

  • 30:30 hard hill
  • 45:45 medium hull
  • 60:60 easy hill
  • 45:45 easy hill
  • 30:30 hard hill

 

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Cycle 191 – 10x sprint/climb/recover

Today’s workout focuses heavily on workload – the goal is to stay consistently high for each round of the sprints.

Warmup

  • Easy flat 90-100 rpm
  • Lockouts x 5
  • Flat +1 90 – 100rpm, standing jog +1 x 3
  • 3x 70%, 80%, 90% sprint

Workout

10 rounds:

  • 1 min fast flat, add 50-100 watts to your flat road power
  • 30 sec climb 70+ rpm
  • 90 sec easy, 50-100 watts below flat road power

Cashout

  • 4 min cadence drill
  • False flat/sprint

 

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