Strength 1

Purpose: This workout is a weight-room-type strength session on the bike. The purpose is to strengthen you legs much as lifting weights with high repetitions would do. Do this workout 3-4 times in 2-3 weeks before progressing t o Strength 2.

CompuTrainer set-up:

• Program: Stand Alone, ergometer mode
• Target Heart Rate: 4 zone
• Set a fan head-on at face level.

Workout:

• Warm up at least fifteen minutes.

• Using your handlebar control unit, increase the wattage load to 30% of your most recent maximum power output on the Power Test.

• Then do 4-7 reps of 2-3 minutes each with a gear that maintains your cadence at 70-80rpm with your heart rate no higher than the 4 zone.

• Recover in a very easy gear and light wattage load for five minutes between reps.

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

Strength 2
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