Welcome to week 10 of Trainer Tuesdays! I don’t know about you guys, but last week’s workout was HARD! I think I pushed a little too hard on the early intervals and paid for it in the later ones. So reminder: you always want to end a trainer session feeling like you could have done one extra rep. And if you end up feeling like you should have given more, top it off with a transition run!
Since the one-leg drills are so beneficial for us, we’re continuing with these. Are they getting any easier? They should be! For an extra challenge, try to stay aero while you do the drills. You’ll really feel it in your hip flexors! This week’s workout introduces some 5 minute threshold intervals. It will be HARD so make sure to put on some pumping tunes and embrace the sweat!
Trainer Tuesdays Workout #10
- 7:00 at an easy pace
- 6:00 drills done as 3x (1:00 right leg, 1:00 left leg)
- 5:00 of 30 second reps, alternating between 100+ rpm and 70 rpm (change gearing to make effort the same, but don’t overdo it–this is still part of your warmup)
- 2:00 easy pedaling
- 5:00 of near threshold (Zone 4) pedaling, 90-95 rpm, 3:00 easy pedaling.
- repeat above 3 times (total of 32 minutes of these intervals: you can do it!)
- 5:00 cool down
Total time: 57 minutes