Bike Trainer Speed Workout 2

This is the 2nd in a series of 6 bike trainer speed workouts. They are designed with the goal of breaking the course record of 14:45 at the Freeport Bike indoor 10k time trial.

I don't have a power meter so I estimated my efforts by 1) Percieved exertion 2) heart rate monitor.

This one was a real tough one.

% Based on Avg Watts for 10k Rolling TT

1. 10 minutes easy spinning-warmup


2. 5 minutes @ 15% above avg watts for 10k TT(now @ 15 min mark)


3. 10 minutes easy spinning


4. 5 minutes @ 15% above avg watts for 10k TT(now @ 30 min mark)


5. 10 minutes easy spinning


6. 5 minutes @ 15% above avg watts for 10k TT(now @ 45 min mark)


7. 10 minutes easy spinning


8. 5 minutes @ 15% above avg watts for 10k TT(now @ 1 hr mark)


9. 10 minutes easy spinning-cool down

That makes for 1hr, 10 min total riding (20 minutes was at a violently painful pace). The heart rates for my 4 intervals in sequence were: 173,178,183,181. During the easy spin portion, I quickly recovered to a heart rate in the 130's.

Thanks again to Ron Mattson of Freeport Bicycle Company for this workout. He contributed 3 out of the 6 bike trainer workouts I will be doing. Stay tuned for workouts 3-6. Power Up. Weight Down!