Sprint workoutHigh Resistance. Crank yo trainers down and pump yo tires up. 10 minute warm up @ 90rpm - 2 x 1 minute sprints @ 100rpm 10 minutes Muscle Tension @ 50-55rpm 3 minutes Recovery Stomps - High Resistance (seated) - Start @ 20 rpm, max effort, alternate legs on start - 12 sec Stomp - 2 minute Recovery - 12 sec Stomp - 2 minute Recovery - 12 sec Stomp 5 minutes Recovery Power Starts - High Resistance (standing) - Drop 1 cog from the stomps, start at 0rpm, alternate legs on start - 12 sec PS - 2 minute Recovery - 12 sec PS - 2 minute Recovery - 12 sec PS 5 minute Recovery Agility Sprint A - Light Resistance (seated, 80-135 rpm) - Focus on leg speed and no bouncing - 20 sec Sprint - 2:40 Recovery - 20 sec Sprint 5 minute Recovery Agility Sprint B - Light Resistance (standing, 95-120rpm) - 12 sec Sprint - 1:48 Recovery - 12 sec Sprint 4 minute Recovery Race Sprint - 60 sec Steady State @ 90-110rpm, Medium Intensity - 20 sec Lead Out (in saddle) @ 90-110rpm, Shift down one cog - 10 sec Sprint (standing) @ 95-110+rpm, Shift down 2 cogs. Shift quick and get out of the saddle. 3:30 Recovery Race Sprint 1 minute Recovery 6 minutes One Leg Drills, 3 x 1 minute each leg 10 minute Cool Down ~80 minutes total time |
