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.
- 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.
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.
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.
5min Easy spin
Download the video/session directly to your computer, tablet or smartphone. The MP4 file will work with any machine or media player.
Download the "audio only" version onto your smartphone/music device. You will then have the ability to do the session anywhere!
Download the session in written pdf form. You can then take this anywhere with you with no need for electronic devices.
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