Notes
spin session in sweat lodge
2:00 Total
Mixed Intensity Session
Warm Up – Suggestion: Gearing Progression [HR up above 60% by the end]
15min spin, as follows – keep your HR under 75% throughout:
1:00 in easiest gear (super easy & relaxed),
2:00 in next harder gear,
3:00 in next harder,
4:00 in next, finish with 5:00 in next harder gear
Intermediate Set – 5min total: [HR up to 75% by the end]
15sec fast/moderately hard, 15sec easy – straight into
30sec / 30sec (same way), 45sec / 45sec, 60sec/60sec
Threshold Set – 30min total: [HR into 80-84% range during the bulk of the set]
4-to1 ratio between “stress” and “recovery” is important for lactate threshold work
2 x (4:00 w/1:00) – straight into
6 x (2:00 w/0:30)
5:00 aerobic recovery before VO2 max set
VO2 max work – 40min total: [HR above 85% for most of the 30/30s]
“10%” (12min of this 2:00 workout) in that very uncomfortable VO2 max zone,
1-to-1 ratio between stress & recovery for highest intensity “VO2 max” work:
12 x (30sec HARD / 30sec easy) – get into it for the first 3, then work hard on #4-12
6:00 aerobic recovery
12 x (30sec HARD / 30sec easy) – you should be able to work hard on all 12
10min aerobic recovery
Threshold Set – 20min total: [HR between 80-85%]
4 x (2:00 w/0:30) – straight into
2 x (4:00 w/1:00)
Cool Down: Gearing Progression (coming down) [HR under 50% by the end]
10min easy spin, reverse order of Warm Up, as follows:
4:00 in moderate gear,
3:00 in next easier gear, etc. for 2:00 & 1:00