Tuesday was a good day. I started my morning out around 5am with an hour of spin class. Spin class is all power/force so that fit well into Tuesday's workout needs. Later that night, I did CTS (Chris Carmichael Training Systems) Relentless Attack workout. This was done on my road bike on a trainer in my garage. Although this workout drops me to my knees, I still love it. It focuses on power so HR is not important. Below is the workout, I challenge you to try it:
10 minute warm-up
Stomps: 20 seconds (90 rpm at high intensity)
Recovery: 2 minutes (90 rpm, low intensity)
Stomps: 20 seconds
Recovery: 2 minutes
Power Interval: 30 seconds (110 rpm at HIGH intensity: 10)
Recovery: 30 seconds
[repeat the 30 second power interval/recovery 2 more times]
Power Interval: 1 minute
Recovery: 1 minute
[repeat the 1 minute power interval/recovery 2 more times]
Power Interval: 2 minutes
Recover: 5 minutes
Power Interval: 2 minutes
Recovery: 2 minutes
Do 3 of the 1 minute Power/Recovery Intervals
Do 3 of the 30 second Power/Recovery Intervals
Last Recovery is for 5 minutes
Steady State: 10 minutes (85-95 rpms at 8 intensity)
Cool Down: 10 minutes
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