Cycle 163 – short interval power training

This workout seeks to keep you at controlled, challenging, power output for certain periods of time.

Just want the music? Here’s the playlist.

Warm up

• Florence + The Machine – Shake It Out: flat road 100rpm below 250w
• Yeah Yeah Yeahs – Heads Will Roll – A-Trak Remix Radio Edit: flat road pickups @ 120rpm, 130rpm x 2
• Interpol – Mammoth: easy hill seated/standing climb, standing jog +10 rpm, flat road last 2 min
• Arctic Monkeys – I Bet You Look Good On The Dancefloor: set your threshold – 3x “max effort”
• Friendly Fires – Live Those Days Tonight: flat road, find tempo pace

Workout

Take 50-60% of “max effort” power, call that your threshold.

5 rounds of:

• 1 min 90-110 cadence, 110% threshold
• 1 min tempo
• 45 sec 90-110 cadence, 120% threshold
• 45sec tempo
• 30 sec all out
• 1 min tempo

Music

• Muse – Assassin – Grand Omega Bosses Edit
• The Bloody Beetroots – Warp 1.9 (feat. Steve Aoki)
• The Bloody Beetroots – Warp 7.7 (feat. Steve Aoki)
• Hadouken! – Oxygen – Gemini Remix
• David Guetta – Turn Me On (feat. Nicki Minaj)
• Rihanna – We Found Love – Chuckie Extended Remix

Cool down

• Florence + The Machine – Seven Devils
• Coldplay – A Message