Power Interval Ladder workout - Carmichael Training Video #11

Basically what it boils down to is 15 minutes of intervals in Zone 6 (Anaerobic Capacity) = 286kJ of work

Posititon: Queens, NY
Altitude: 50 feet above Sea Level
Equipment: Saris Cyclops 300pt Spin Bike
Riders in Group: 1

Warm up - 5 minutes

Fast pedal - 1 minute at 120 rpm
Recover - 1 minute
Fast pedal - 1 minute at 130 rpm
Recover - 1 minute
Fast pedal - 1 minute at 140 rpm
Recover - 1 minute

Power Interval - 3 minutes at 250 Watts
Recover - 3 minutes

Power Interval - 2 minutes at 250 Watts

Recover - 2 minutes
Power Interval - 1 minute at 290 Watts
Recover - 3 minutes

Power Interval - 3 minutes at 250 Watts
Recover - 3 minutes

Power Interval - 2 minutes at 250 Watts

Recover - 2 minutes

Power Interval - 1 minute at 310 Watts

Recover - 3 minutes

Power Interval - 1 minute at 310 Watts

Recover - 1 minute
Power Interval - 1 minute at 310 Watts
Recover - 1 minute

Power Interval - 1 minute at 310 Watts

Cool Down - 10 minutes

According to Carmichael Training Systems, this workout is to keep you on your toes and push your VO2 max to new heights. Based on chart below this would be a good workout for the Kilo event, targeting the anaerobic lactic system and aerobic systems.