Motorpaced Sprints

Purpose:This workout will improve your maximal sprint by building power, coordination, and leg speed. Each sprint is done at a high intensity to stress the neuromuscular system and is followed by a long and easy recovery interval to allow for complete recovery.

CompuTrainer set-up:

• Download PC1 version or
• Program: Road Race/Course...#70 Level Road 3 Miles
• Race Against: Pacer, Level_____
• Your Weight: (Actual Weight)
• Target Heart Rate: Min_____(lowest 1 zone); Max_____(lowest 5 zone + 10 beats)
• Drafting: ON
• Set a fan at face level.

Workout:

• Warm up well, at least fifteen minutes, before starting the sprints portion of the workout.
• Set the "Pacer Level" at something that is relatively easy.
• Start the first set of sprints by pressing "F1" and then allowing the Pacer to pull away so that you take up a draft position. Stay in the 6- to 17-foot zone behind the pacer, riding easily, until 0.9 miles. Then shift to a harder gear, get out of the saddle, and sprint to the one-mile mark. Allow the Pacer to catch up and pull ahead of you so that you settle back into a drafting position. Repeat your sprint at miles 1.9 and 2.9. Get your pulse into the low 1 zone after each sprint by adjusting the Pacer's power with the "+" and "-" controls on your handlebar module.
• Fully recover for 7-10 minutes after each three-mile section by spinning in a light gear. Do no more than three repeats of the three-mile section.
• If you feel lousy or overextended during the first three-mile section, start the second anyway. If during that rep you don't start feeling better, or your pulse rises faster than normal, or you find it extremely difficult to turn a big gear quickly, stop the workout.
• Cool down and stretch the quads, hamstrings, and gluteus.

Long Hill Repeats
Road Racer Build 3
Road Racer Race
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