MUSCLE ENDURANCE (INTERVALS)

Muscle endurance or intervals are needed to sharpen your fitness for racing.  The intervals simulate the same energy systems you will use in hard racing as well as improving your lactate tolerance and recovery.  The intervals work on a limiting recovery system.  Added to this is the strength component needed for a big race.  A combination of muscle endurance and strength is used later in the workout.

Warm up (10 minutes at 70% of maximum heart rate – comfortable gear)  

Step #1 (42 x 16/17)
2 minutes to build to 85% of maximum heart rate
3 minutes to hold at 85% of maximum heart rate
1 minute recovery until 70% and maintain
2 minutes to build to 85% of maximum heart rate
3 minutes to hold at 85% of maximum heart rate
1 minute recovery until 70% and maintain  

Step #2
2 minutes to build to 90% of maximum heart rate
3 minutes to hold at 90% of maximum heart rate
1 minute recovery until 70% and maintain
2 minutes to build to 90% of maximum heart rate
3 minutes to hold at 90% of maximum heart rate
1 minute recovery until 70% and maintain
2 minutes to build to 90% of maximum heart rate
3 minutes to hold at 90% of maximum heart rate
1 minute recovery until 70% and maintain

Step #3 (add 2% gradient for strength)
2 minutes to build to 90% of maximum heart rate
3 minutes to hold at 90% of maximum heart rate
1 minute recovery until 70% and maintain  

Cool down (14 minutes – use a light gear and maintain at 70% for 5 minutes before dropping heart rate)