With me going to the Piston's game tonight and getting home around 3am, there is a remote chance I will not make it to the gym at 6am for spin class. I'd rather do spin because it breaks up my routine and get's me out of the house (thus off the trainer). In the event that I miss spin, here is my alternative workout:
A1: Anaerobic Endurance Intervals. I am planning on doing 4 intervals at 4 minutes each, with 4 minute recovery between intervals. Cadence is very high at 105-115 rpms. Heart rate zone target is high 5. Friel says to recover at the lowest possible effort, which I don't believe will be a problem. Workout time: 42 minutes (with 10 minute warm-up)
A2: Pyramid Intervals. 1-2-3-4-5-4-3-2-1 minutes with recovery equal to duration of interval. Heart rate zone target 5. Recover at lowest possible effort. Workout time: 50 minutes.
With the anaerobic out of the way and the body hurting, I'll do some form/speed workouts:
S2: Isolated Leg: One foot on pedal at 80-100 rpms concentrating on a smooth pedal stroke. Change legs when fatigued or comfortable with pedal stroke. Heart rate does not matter, it's about form. I think I'll do this for 10 minutes.
I'll finish with with 45 minute E2: Endurance Ride (which will be part of cool down as well). This sould give me the 2+ hour high intensity workout I need.
No comments:
Post a Comment