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Day 1 Bike Erg Workout: Moderate Sustained Efforts Set the bike to WATTS. 10 Minutes @80+ RPM *This should be your highest sustainable RPM. If you can hold over 90 rpm + Rest 3 Minutes + 1:00 Standing @damper 10 @hard effort 1:00 Easy Ride x4 + Rest 4 Min x2 Notes: Put the seat […]
Day 1 Bike Erg Workout: Moderate Sustained Efforts Set the bike to WATTS. All percentages based on Week 1 Testing Number 75 Seconds Moderate: 75-85% 60 Seconds Fast 95-100% 90 Second Easy Spin x 6-8 Rounds straight through Notes: The moderate here should be challenging but if you had to hold it for 5+ minutes […]
Day 1 Bike Erg Workout: Moderate Sustained Efforts Set the Bike to WATTS. 3:00 Warmup Spin + 5 Second Surge *Do an easy 3 min spin and anywhere in there do a 5 second sprint surge. + 10 Second MAX Sprint @damper 3-5 (record highest watts achieved) + Right into.. 2:00 @30-40% of Max Watts […]
Day 1 Bike Erg Workout: Progressive Intervals Set the bike to WATTS. 3:00 Warmup Spin, increasing effort each minute Right into.. 10:00 @ damper 1 90-100+ rpm 3:00 Easy Spin 5:00 @ damper 3-4 85-90 rpm 3:00 Easy Spin 3:00 @ damper 5-6 @80+ rpm 3:00 Easy Spin (30 Minutes) Notes: The intention of this […]
** This week will be a Testing Week to establish your baseline pacing for the coming weeks. Please track all of your results from this week, and keep them for reference. Day 1 Bike Erg Average Watt Test The goal on this test is to establish the average wattage you can hold for two 8 […]
