Tough, tough workout

Ok, I was expecting worse. I really was. It was a tough workout but I was expecting worse. They reckon 1-2 of these workouts per week, 2 being the ideal number, which just goes to show.

After the usual 10 minute warm up, there are two 8-minute segments. The first one consists of 8 x 1-minute intervals all at a cadence of 90-95 and power output at 100%+ of field test effort. The gearing is different with the 2nd, 4th, 6th and 8th interval requiring a harder gear but keeping the same cadence. Eight minutes at this cadence pushes you. Well, it pushed me. A three minute recovery spin followed by another 8 minute segment. The difference between the first and second segment is that the even minutes on the second segment are at a cadence of 75-80 so to allow for that, and keep the same power output, the gear gets even harder. For these two segments, I used gearing of 9 and 8 for the first segment and 9 and 7 for the second one. I think I could possibly push those but I wanted to see how I got through the whole session.

A nice five minute recovery spin followed then on to the really intense intervals. Two sets consisting of one two minute segment, one 1:45 minute segment and one 90 second segment. The recovery segments match the intervals in time so they get shorter. These intervals are at maximum effort. A four minute recovery separates the two sets.

In the Climbing Power intervals, the second set are two minutes intervals with a 30 second push so those are more intense than these ones. BUT, these ones follow two 8 minute segments which push you more than the first set of intervals on the Power ones. That’s the big difference.

I was pleased to get through it but I really think I can do it with harder gears. I certainly will not be doing a second session tomorrow!

Tags: CTS Training, Cycling, hill climbs, indoor cycling