Motorpaced Intervals

Purpose:This workout will improve your aerobic capacity and power. This is a stressful workout and should be approached with caution.

CompuTrainer set-up:

• Download PC1 version or
• Program: Road Race/Course...#70 Level Road 1 Mile
• Race Against: Pacer, Level ___(n)___
• Your Weight: (Actual Weight)
• Target Heart Rate:Min_____(lowest 5 zone); Max_____("Min" + 10 beats)
• Drafting: ON
• Set fan at face level

Workout:

• Warm up well, at least fifteen minutes, before starting the motorpaced cruise intervals.

• Set the "Pacer Level" at something that is very challenging and that will take you into the 5 zone within one mile. For example, start at 600 watts and increase the Pacer's power by pressing the "+" control until you find a suitable level. After tha t, you should record in your log what the level was in order to repeat the workout. The next time, try to increase the Pacer to a slightly higher power.

• Stay in the 6- to 17-foot zone behind the pacer for most of each one-mile trip, but try to sprint around and pass several times.

• Recover for three minutes at the end of each mile section by spinning in a light gear. Get your pulse as low as possible as quickly as possible during each recovery. The short recovery will stress your aerobic system maximally improving your aerobic power.

• Complete 4-8 trips on the 1-mile course.

• If you find you feel lousy or overextended during the first repeat, start the second anyway. If during that repeat you don't start feeling better, or your pulse rises faster than normal, or you find it extremely difficult to get your heart rate up, c all it quits.

• Cool down and stretch the quads, hamstrings, and gluteus.

Progressive Intervals
Road Racer Build 2
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