Workout #5

Anaerobic interval | Level 2

1 ½ Hours

• 20 min warm up at 70%
• 5 min to 75%
• 5 min to 80% 30min
• 1min recovery
• 4 min @ 75%
• 5 min @ 80%
• 5 min @ 85% 45min
• 1 min recovery
• 4 min @ 75%
• 3 min @ 80%
• 5 min @ 85%
• 2 min @ 90% 60min
• 1 min recovery (total)
• 2 min @ 75%
• 2 min @ 80%
• 3 min @ 85%
• 2 min @ 90%
• 1 min recovery
• 2 min @ 75%
• 2 min @ 80%
• 2 min @ 90% 80min
• 1 min recovery (total)
• 3 X 30sec sprint each followed by 30sec recovery
• 1 min @ 70%
• 5 min warm down below 70% light gear

Fun tip

Measure your recovery in BPM at each recovery point after a 90% effort.

30 BPM recovery means you’re OK

40 BPM you’re pretty fit

50 BPM you’re strong (I have never managed more than this)

60 BPM you’re a hero