POWER WORKOUT

Power is a function of speed and strength, so these sets must be done from a stationary start and the maximum amount of force must be generated in the shortest amount of time.  These sets must be done in a bigger gear (42 x 14) to add additional resistance

Warm up (10 minutes – use a light gear (38 x 14) and maintain at 70% of maximum heart rate)

During the warm up you should emphasize leg speed.

1 minute to build to 80% of maximum heart rate (same gear)
1 minute to hold at 80% of maximum heart rate
1 minute to build to 90% of maximum heart rate
1 minute to hold at 90% of maximum heart rate
1 minute recovery
1 minute at 70% of maximum heart rate
1 minute to build to 80% of maximum heart rate (heavy gear – 42 x 14)
1 minute to hold at 80% of maximum heart rate
1 minute to build to 90% of maximum heart rate
1 minute to hold at 90% of maximum heart rate
1 minute recovery
1 minute at 70% of maximum heart rate

  Power work (heavy gear, 42 x 14, and 2% gradient from a stationary start)
15 seconds flat out, 45 seconds recovery, keep legs turning until last 5 seconds of recovery – 5 times

  Power work (heavy gear, 42 x 14 and 3% gradient from a stationary start)
15 seconds flat out, 45 seconds recovery, keep legs turning until last 5 seconds of recovery – 5 times

  Power work (heavy gear, 42 x 14, and 2% gradient from a stationary start)
20 seconds flat out, 40 seconds recovery, keep legs turning until last 5 seconds of recovery – 5 times

  Power work (heavy gear, 42 x 14, and 3% gradient from a stationary start)
20 seconds flat out, 40 seconds recovery, keep legs turning until last 5 seconds of recovery – 5 times

  1 minute at 70% of maximum heart rate
1 minute to build to 80% of maximum heart rate (light gear – 38 x 14)
1 minute to hold at 80% of maximum heart rate
1 minute to build to 90% of maximum heart rate
1 minute to hold at 90% of maximum heart rate
1 minute recovery  

Cool down (11 minutes)