WOD – Feb 17 2011

Steady State Intervals  60-120 min
On an indoor trainer or outside, warm up for 10-15 minutes with an easy spin in zone 1 and 2.  Then Ride 8 -20 minutes at a constant pace in Zone 3, around 84-91% of LTHR, cadence should be between 80 and 90 RPM.  Rest for 8-10 minutes, then repeat 2-5 times.  8 minutes intervals are more for beginners and 20 minute intervals are for advances riders.

Builds, Power, Endurance and Muscular Endurance to withstand long durations of riding at tempo.

Posted in Workout of the day.

cwilhelm

Head Coach for mtbcoach.com. USAC Certified Cycling Coach.

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