Rollercoaster

Purpose:This workout will improve your aerobic capacity and power. This is a stressful workout for which you must be rested.

CompuTrainer set-up:

Workout:

Warm up for at least fifteen minutes before starting.
The one-mile course alternates between flat, downhill, and uphill including a 3.5% grade for 0.1 miles just before half way and 8% grade for 0.1 miles at the end.
Set the Pacer for a challenging level and race the length of the course. Increase the Pacer's setting on each subsequent attempt. As an alternative, set the "Race Against" to "Last Race PGM #75" so that you can race against your own previous attempt . This also means that each trip will be harder than the previous one.
Recover for three minutes after each trip. As the season progresses, decrease the workout time each time you do this workout or recover until your pulse reaches the lower end of your 2 zone. If your fitness is improving, the recovery times should ge t shorter throughout the season at the same heart rate.
Another alternative is to turn the "Draft" on. As you finish each trip over the one-mile course, immediately push the "F1" key again to restart the race. Recover on the first part of the course by drafting the Pacer.
Your pulse should rise well into the 5 zone by the end of each attempt.
Beginning riders should complete no more than four trips over this course, while experienced riders may do up to ten.
Cool down and stretch the quads, hamstrings, and gluteus.