- Program: SpinScan mode
- Set a fan head-on at face level.
Workout:
- Using your small chain ring, warm up 10-15 minutes keeping your
cadence at 90 rpm. Observe your left-right power split striving to
balance them at 50-50.
- Then, without stopping, increase your cadence to 100 rpm for five
minutes. Monitor your left-right power split striving to balance them at
50-50.
- Step up your cadence to 110 rpm for three minutes. Again try to
balance your left-right power split.
- Step up to 120+ rpm for one minute. Balance your left-right power
split.
- Recover for five minutes and repeat one to two more times beginning
with 100 rpm. The recovery spin at about 90 rpm should now feel much
easier than during your warm-up.
- The step up drill can be done as a workout in itself or can be used as
a warm-up and cool-down activity.
- Cool down and stretch the quads, hamstrings, and gluteus.
Form Sprints
Road Racer Base 2
Mountain Biker Base 2
Triathlete/Duathlete Base 2 (short)
Triathlete/Duathlete Base 2 (long)
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