PROFESSIONALLY DESIGNED RIDES BY COACHES FOR COACHES
Extreme Ride - 3 / 5 / 8 minutes intervals ride time 55:30 - cool down 5:00
THE WORKOUT
WARM UP 7:00
2:00 r95
2:00 r65-70
2:00 r90-95 :30 ez / :30 hard
1:00 Recovery
MAIN SET 48:30
7:00 - 10:00 - 3:00 Climb (Set Base)
R70 x 1:00
10:00 - 11:00 1:00 (RI)
11:00 - 16:00 - 5:00 Climb
R60-65 (:30 1 shift keep RPM same)
16:00 - 17:00 1:00 (RI)
17:00-20:00 - 3:00 Flat (Base last :20 double)
3:00 90-100
1:30 90-95
1:30 95-100
20:00 - 21:00 1:00 (RI)
21:00 - 26:00 - 5:00 Climb (step ups)
R60-65
26:00 - 27:00 1:00 (RI)
27:00 - 35:00 - 8:00 Flat (Build)
x2:00 85/95/100/105
35:00 - 36:00 1:00 (RI)
36:00 - 41:00 - 5:00 Climb (Use RPM)
2:30 R60-65
2:30 R65-70
41:00 - 42:00 1:00 (RI)
42:00 - 45:00 - 3:00 Flat (Neg Split) Set New Base
3:00 90-100
1:30 90-95
1:30 100-105
45:00 - 46:00 1:00 (RI)
46:00 - 51:00 - 5:00 Climb (20%)
51:00 - 52:30 1:00 (RI)
52:30 - 55:30 - 3:00 Flat (ALL OUT!)
COOL DOWN - 5:00
Easy Spin & Stretch
SUMMARY
First half of ride alternate between a 3:00, 5:00, 3:00, 5:00 intervals. You then come to an 8:00 building RPM and finish with a 5:00, 3:00, 5:00, 3:00.