Workout #6
Killer mix race pacel
Only for experienced and fit cyclists
1 hour hard
- 20 min warm up @ 70%
- 5 min @ 80%
- 5 min @ 85% Shaking the bunch
- 10 min @ 80%
- 5 min @ 85%
- 5 min @ 90% The climb is finished, you’re still in the bunch, but dropped half of it.
- 5 min @ 80 % Look for shelter
- 5 min @ 75% Found some 60min
- 5 min @ 85% Short climb, big one still to come, and everyone is saving their legs.
- 5 min @ 80%
- 5 min @ 75%
- 5 min @ 85%
- 5 min @ 80% Position yourself near the front, the climb is coming
- 5 min @ 75% 90min
- 5 min @ 85%
- 10 min @ 85%-90% You’ve made the top with the leaders
- 5 min @ 75% Waiting for the sprint finish
- 3 min @ 85%
- 2 min @ 90% hard as you can. Did you win?
- 5 min below 70%
- Well done. That was hard.
- Do a short recovery ride tomorrow and keep the HR below 80%
Personalised plans and strength home training are available for R100 monthly by emailing maurice@velogique.co.za