The strength and aerobic benefits are immense for off-season base building. Do as much as you can.
Level 1 60% target heart rate, Level 2 70% target heart rate, Level 3 80% target heart rate
Level 4. 85-90 percent target heart rate
30 minutes level 1
30 minutes 3 x 5 minutes at level 3 sweet spot, recover 2 minutes between each
Off bike 100 Hindu squats
1 hours at target heart rate level 2
Off bike 100 Hindu squats
2 hours with 5 15 minutes level 3 pushes with 7 minute recovery between each
off bike 100 Hindu squats
3 hours at level 2 high rpm's. Each hour jump off and perform 100 Hindu squats
(total 300 Hindu squats)
2 hours 5x 4 minutes at level 4 , 4 minute recovery between each very easy gear
high rpm's
110 Hindu squats
Drink, stretch recover, totals: 9 hours riding, 710 Hindu squats
Let's have fun! Questions - email me at wayne.kurtz@racetwitch.com
Posts
I did a new PR for me on the trainer--2:10:24 and 30 miles. I know it's not much, but not bad for a new guy on a hybrid;-)
ReplyDeleteSlight variation--I'm fairly new to Hindu Squats, so I did 10 between hour 1 and 2 and 25 when I finished.
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