Session 2 - Strength
TYPE
duration
social
Purpose

To build power endurance, without putting too much pressure on the CV. If you are looking to increase your bike strength, you need to build more muscle and apply more pressure – it’s that simple. This session is best scheduled on the days where you have done a high intensity effort the day before, or have already done one in the morning, and your heart, lungs and mind are already tired.

Key Points
  • This is not a session you do if you have problems with your knees, or if you think that your bike position is not good.
  • You need to keep good form with a good pedal stroke to avoid injury, so try and stay focused and move slowly.
  • You want to feel the legs burning, not the lungs.
  • Your heart rate needs to stay low and steady.
  • Choose a hard gear or strong resistance on the trainer that will have you doing 50 to 60rpm. The pressure will feel very hard with a strong pedal stroke, but you should still be holding a smooth rotation.
  • Keep your upper body still and strong.
The Session
WARM UP = 15MINS

5min Easy, just get the legs moving. Light aerobic.
5min Moderate, with 3 high acceleration bursts lasting 30sec.
5min Moderate aerobic, aiming for 2 x 15sec efforts (standing) sweat should start to appear.

MAIN SET = 40MINS

6 times: Same effort level each time.
3min Holding a moderate pressure effort at 50 to 60rpm.
1min Standing, holding the same effort.
1min Easy spin.

Then:
10min Moderate aerobic - including 3 x 30sec high cadence bursts.

COOL DOWN = 5MINS

5min Easy spin

Access The Session Via...
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Read

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions
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