Day 2: Interval Workout
Research has said that when you do interval workouts you help burn fat faster and you help improve your anaerobic threshold.
10 minute warm-up in big ring
(10:00) 2:30 race pace (not going over 170 bpm and staying in aero position)
(12:30)2:30 recovery
(15:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(17:30)2:30 recovery
(20:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(22:30)2:30 recovery
(25:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(27:30)2:30 recovery
(30:00)2:30 race pace (not going over 170 bpm and staying in standing position)
(32:30)2:30 recovery
(35:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(37:30)2:30 recovery
(40:00)2:30 race pace (not going over 170 bpm and staying in standing position)
(42:30)2:30 recovery
(45:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(47:30)2:30 recovery
(50:00)2:30 race pace (not going over 185 bpm and staying in standing position)
(52:30)2:30 recovery
(55:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(57:30)2:30 recovery
(1:00:00)2:30 race pace (not going over 185 bpm and staying in standing position)
(1:02:30)2:30 recovery
(1:05:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(1:07:30)12:30 min spinning Cool-down
(1:20:00) Done
Total workout time: 1:20:00
Total Interval time: 30-min