Fitness /  Pro Bike Sprint Session 3 (50mins)

    • Description:

      Aim to work at intensity around 85% of max on 30sec efforts, 90% on 20sec, then 100% on 10sec. Target ~110rpm 30sec, ~120rpm 20sec, then ~130rpm for 10sec, with resistance set at 50% max level. Keep speed very light on the 60sec recoveries.

    • Exercise Notes:Complete 5min light warm-up, then work for 30secs moderate effort, into 20secs hard effort, into 10secs maximum effort. Take 60secs slow pedal recovery, then repeat for 8 sets. Rest for 2mins and repeat x3

    • Minutes on exercise:50:00