Do it.

I love having new faces in my early morning classes. There were at least 3 this morning. I hope they’ll come back after sweating it out with me. Combining newer and older music and a middle-week push for the upcoming holiday weekend, I think it’s safe to say we got after it this morning! Here’s to those clouds parting outside and a Happy Wednesday! 🙂 {It may look complicated, but I promise it’s easy and that 50 minutes will fly by!}

I. Warm up

II. Pyramid {Each part is 30 seconds. Go up through each level 4, then proceed back down through each level. (+/-) indicated gear change.}

  1. Level 1
    1. flat road
    2. seated climb (+2)
    3. seated sprint (-1)
    4. standing climb (+3)
    5. standing sprint/push (-2)
  2. Level 2
    1. flat road +2
    2. seated climb (+2)
    3. seated sprint (-1)
    4. standing climb (+3)
    5. standing sprint/push (-2)
  3. Level 3
    1. flat road +4
    2. seated climb (+2)
    3. seated sprint (-1)
    4. standing climb (+3)
    5. standing sprint/push (-2)
  4. Level 4
    1. flat road +6
    2. seated climb (+2)
    3. seated sprint (-1)
    4. standing climb (+3)
    5. standing sprint/push (-2)
  5. Level 3
  6. Level 2
  7. Level 1
  8. 1 minute recovery

III. Climb

  1. 1 minute at base +2
  2. 90 seconds at base +4
  3. 2 minutes at base +6
  4. 3 minutes at base +8
  5. 2 minutes at base +6
  6. 90 seconds at base +4
  7. 1 minute at base +2 (push extra hard here!)
  8. 1 minute recovery

IV. Speed Work

  1. 3x – 30 second surges
    1. add 4-5 gears for each surge. baseline for 30 rest in between each surge.
  2. 3x – 1 minute surges
    1. add 2-3 gears for each surge. baseline for 45 seconds in between each surge.

V. Cool Down

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