Duane_Bosch Posted April 30, 2020 Share I'll give this one a go! Sorry Sorry. Correction. This is the one I think is impossible. Cape Epc Workout #6. Link to comment Share on other sites More sharing options...
The Ouzo Posted April 30, 2020 Share I do one on the dumb mag trainer. 10 min warmupClick it up one resistance setting higher than normal. Big chainring, easy gear. 5 minutes at around 70-75 rpmOne gear harder5 minutes at 70-75 rpmRepeat until you run out of gears or you run out of power, then up the cadence to about 95rpm for 1 minutes. I normally last about 20 minutes after the warmup. Duane_Bosch 1 Link to comment Share on other sites More sharing options...
gemmerbal Posted April 30, 2020 Share barbell squat - 5 setsbarbell bench press - 5 setsbent-over EZ bar rows - 5 setsstanding dumbbell shoulder press - 5 setsdeadlift - 5 setsEZ bar bicep curl - 5 sets sets are 12 reps, weight increases for each set, last set to failure Link to comment Share on other sites More sharing options...
Rudi Pretorius Posted April 30, 2020 Share I only have a spinning bike but here I go....10 minutes warmup, 20% resistance at 80 - 90 cadence..4 minutes 60% resistance seated1 minute back to 20% and 90 cadence5 minutes 60% resistance seated1 minute at 30% and 90 cadence4 minutes 80% resistance...standing5 minutes 60% resistance seated3 minutes 20% resistance 90 cad seatedThen I simulate a climb of 30 minutes at 50% cadence...stand and seatedOnce reach 30 minutes then its down hill for 20 minutes at 10% resistance and last 5 minutes of the 20 I cool down. Duane_Bosch 1 Link to comment Share on other sites More sharing options...
Cacey Posted April 30, 2020 Share The one that always breaks me 20 x 30sec max intervals - seated and no cheating of letting up on one interval to try and get to between 700 - 800 watts that I aim for at the start of each interval Do 10 x 30 sec with 2 mins rest between them then 5 mins rest then back to last 10 intervals, you won't thank me later https://www.strava.com/activities/3087367111/analysis Jakkals. 1 Link to comment Share on other sites More sharing options...
Grass Muncher Posted May 1, 2020 Share Normal race prep ????????????????????????????5 min meduim opwarm 1:30. 3. Rec 1:002:00. 3. Rec 1:30 5:00. Intense 2. Rec 2:30 2:00. 3. Rec 1:305:00. Intense 1. Rec 3:00 2:30 Hard!! 2:00 Rec 5:00 Intense 1. 6:00 afwarm Link to comment Share on other sites More sharing options...
Grass Muncher Posted May 1, 2020 Share Do the 1:30 and 2min just above ftp Link to comment Share on other sites More sharing options...
SteveFW Posted May 1, 2020 Share Not having an IDT I have been erging with a Concept 2 during lockdown, it got a bit dull so I decided to transpose my favourite ride to the erg using HR as a guide, this worked out to: 5 min warm up5min at 160bpm5min at 130bpm3min at 160bpm5min at 130bpm27min at 160bpm5 min at 170bpmhydrate5min at 130bpm3min at 160bpm5min at 100bpm10min at 130bpm5min at 160 bpm5min at 100 bpm5 min at 160bpm20min at 130 bpm got a bit dull and I can confirm that the bicycle sits much better than the erg, a day of arse ache followed, rode the route today, think I wills stick to this in future. Link to comment Share on other sites More sharing options...
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