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Friday, November 7, 2008

Pedal Power 11/7/2008

Pedaling Power: This workout focuses on minimizing dead spots in your pedal stroke, so you can deliver more power directly to the road.

-Warmup -10:00 mins
-One Legged Pedalling - 0:45 seconds
-Recovery - 3:00 mins
-One Legged Pedalling -0:45 seconds
-Recovery - 3:00 mins
-One legged Pedalling - 0:45 seconds
-Recovery - 3:00 mins
-One Legged Pedalling - 0:45 seconds
-Recovery - 3:00 mins

-Power Interval - 3:00 mins
-Recovery - 3:00 mins
-Power Interval - 3:00 mins
-Recovery - 3:00 mins
-Power Interval - 3:00 mins
-Recovery - 3:00 mins

-Stomp - 0:8 seconds
-Recovery - 2:00 mins
-Stomp - 0:10 seconds
-Recovery - 2:00 mins
-Stomp - 0:12 seconds
-Recovery - 2:00 mins
-Stomp - 0:16 seconds
-Recovery - 2:00 mins
-Stomp - 0:18 seconds
-Recover - 2:00 mins

-Stomp - 0:16 seconds
-Recovery - 2:00 mins
-Stomp - 0:12 seconds
-Recovery - 2:00 mins
-Stomp - 0:10 seconds
-Recovery - 2:00 mins
-Stomp - 0:8 seconds
-Recovery - 2:00 mins

-Cool down 10:00 mins

SUMMARY OF RIDE


PEAK POWER


HEART RATE ZONES


POWER ZONES

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