DESCENDING INTERVALS
Purpose:This workout will boost your aerobic
capacity and build greater leg and climbing power. Descending intervals
are a stressful workout and should be approached with
caution.
CompuTrainer set-up:
- Download
PC1 version or
- Program: Custom courses...Set as follows:
| Leg |
Miles |
Grade |
| 1 |
0.1 |
0.0 |
| 2 |
0.6 |
3.0 |
| 3 |
0.6 |
-9.9 |
| 4 |
0.5 |
3.0 |
| 5 |
0.5 |
-9.9 |
| 6 |
0.4 |
3.0 |
| 7 |
0.4 |
-9.9 |
| 8 |
0.3 |
3.0 |
| 9 |
0.3 |
-9.9 |
| 10 |
0.2 |
3.0 |
| 11 |
0.2 |
-9.9 |
| 12 |
0.1 |
|
| 13 |
0.1 |
-9.9 |
| Total |
4.3 |
|
- Race Against: Pacer, Level__(n)__
- Your Weight: (Actual Weight)
- Target Heart Rate: Min_____(lowest 5 zone)
- Drafting: Max_____("Min" +10 beats)
Workout:
- Warm up well, at least 15 minutes, before starting the intervals.
- Ride to the first hill and power to the top maintaining cadence at 70+ rpm. Combine both in and out of saddle on each hill.
- Spin easily down the other side so that you are only partially recovered before the next hill. On each hill, your intensity should become greater as the hills get shorter. Try using a bigger gear on each hill.
- Complete one to three trips over this course with 10-15 minutes of recovery between trips.
- If you feel weak or overextended during the first trip, stop the workout and just spin for a few minutes. This wasn't your day.
- Cool down and stretch the quads, hamstrings, and gluteus
Motorpaced Intervals
Road Racer Build 2
Road Racer Race
Mountain Biker Build 3
Mountain Biker Race
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