Transcript Slide 1

Speed Build 2
Start in 1:00
Next
This Session:
Warm Up: Steadily increasing effort
Set 1: 3 x Increasing effort set
Set 2: 5 x 30 sec accelerations and hold
Set 3: 2 x Hard Effort, increasing difficulty
Set 4: 5 x 30 sec accelerations and hold
Cool Down (2:00)
TOTAL 47:00
5
4
3
2
1
0
Now
Next
Start in 30 secs
Gear
Small middle
Next
Time
3:00
Warm Up:
3 mins very easy
6 x 10 fast spins with 10
sec rest
Gears:
- Big or middle refers to front
cog
- Middle/biggest/smallest
refers to rear cassette
5
4
3
Effort % 50%
RPM
90-100
Detail
Gentle warmup
2
1
0
Now
5
Next
Gear
Small middle
Gear
Small middle
Time
3:00
Time
10 sec
Effort % 50%
Effort % 85%
RPM
90-100
RPM
120+
Detail
Gentle warmup
Detail
Warm-up
2
1
4
3
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
120+
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
120+
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
120+
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
120+
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
1 Minute Recovery
Small middle, Easy Spin
Rep
Next
1/9
Gear
Big middle
Next
Time
1:00
Increasing effort
3 Sets of increasing
effort:
Effort % 80%
RPM
Detail
1 min @ 80%
1 min @ 90%
1 min @ 100%
5
4
3
2
Maintain effort
for full 1
minute before
stepping up
1
0
5
Now
Rep
1/9
Gear
Big middle
Time
1:00
Effort % 80%
RPM
Next
Rep
2/9
Gear
Big middle
Time
1:00
Effort % 90%
RPM
Detail
Detail
Maintain effort
for full 1
minute before
stepping up
4
3
2
Maintain effort
for full 1
minute before
stepping up
1
0
5
Now
Rep
2/9
Gear
Big middle
Time
1:00
Effort % 90%
RPM
Next
Rep
3/9
Rear
Big middle
Time
1:00
Effort % 100%
RPM
Detail
Detail
Maintain effort
for full 1
minute before
stepping up
4
3
2
Maintain effort
for full 1
minute before
stepping up
1
0
5
Now
Rep
3/9
Rear
Big middle
Time
1:00
Effort % 100%
RPM
Next
Rep
4/9
Gear
Big middle
Time
1:00
Effort % 80%
RPM
Detail
Detail
Maintain effort
for full 1
minute before
stepping up
4
3
2
Maintain effort
for full 1
minute before
stepping up
1
0
5
Now
Rep
4/9
Gear
Big middle
Time
1:00
Effort % 80%
RPM
Next
Rep
5/9
Gear
Big middle
Time
1:00
Effort % 90%
RPM
Detail
Detail
Maintain effort
for full 1
minute before
stepping up
4
3
2
Maintain effort
for full 1
minute before
stepping up
1
0
5
Now
Rep
5/9
Gear
Big middle
Time
1:00
Effort % 90%
RPM
Next
Rep
6/9
Rear
Big middle
Time
1:00
Effort % 100%
RPM
Detail
Detail
Maintain effort
for full 1
minute before
stepping up
4
3
2
Maintain effort
for full 1
minute before
stepping up
1
0
5
Now
Rep
6/9
Rear
Big middle
Time
1:00
Effort % 100%
RPM
Next
Rep
7/9
Gear
Big middle
Time
1:00
Effort % 80%
RPM
Detail
Detail
Maintain effort
for full 1
minute before
stepping up
4
3
2
Maintain effort
for full 1
minute before
stepping up
1
0
5
Now
Rep
7/9
Gear
Big middle
Time
1:00
Effort % 80%
RPM
Next
Rep
8/9
Gear
Big middle
Time
1:00
Effort % 90%
RPM
Detail
Detail
Maintain effort
for full 1
minute before
stepping up
4
3
2
Maintain effort
for full 1
minute before
stepping up
1
0
5
Now
Rep
8/9
Gear
Big middle
Time
1:00
Effort % 90%
RPM
Next
Rep
9/9
Rear
Big middle
Time
1:00
Effort % 100%
RPM
Detail
Detail
Maintain effort
for full 1
minute before
stepping up
4
3
2
Maintain effort
for full 1
minute before
stepping up
1
0
5
Now
Rep
9/9
Rear
Big middle
Time
1:00
Effort % 100%
RPM
Next
Rep
Recovery
Gear
small middle
Time
2:00
Effort % 50%
RPM
Detail
Detail
Maintain effort
for full 1
minute before
stepping up
4
3
2
Maintain effort
for full 1
minute before
stepping up
1
0
Now
2 Minute Recovery
Small middle, Easy Spin
Next
Last set
Quick bursts:
30 sec accelerations
30 secs hold at max rpm
30 sec recovery
All done 5 times
5
4
3
Next
Rep
1/5
Gear
Big middle
Time
30 sec
Effort % 50%
100%
RPM
Detail
Increase RPM
over 30 secs
to max and
then hold for
30 secs
2
1
0
Now
Rep
Gear
Time
Effort %
RPM
Detail
5
1/5
Big middle
30 sec
50%
100%
Increase RPM over 30 secs to
max and then hold for 30 secs
4
3
2
1
0
HOLD MAX EFFORT
FOR 30 SECS
30 secs rest coming up
5
4
3
2
1
0
Now
Rep
Recovery
Gear
Small middle
Time
30 secs
Effort % 50%
RPM
Detail
5
Easy recovery
4
3
Next
Rep
2/5
Gear
Big middle
Time
30 sec
Effort % 50%
100%
RPM
Detail
Increase RPM
over 30 secs
to max and
then hold for
30 secs
2
1
0
Now
Rep
Gear
Time
Effort %
RPM
Detail
5
2/5
Big middle
30 sec
50%
100%
Increase RPM over 30 secs to
max and then hold for 30 secs
4
3
2
1
0
HOLD MAX EFFORT
FOR 30 SECS
30 secs rest coming up
5
4
3
2
1
0
Now
Rep
Recovery
Gear
Small middle
Time
30 secs
Effort % 50%
RPM
Detail
5
Easy recovery
4
3
Next
Rep
3/5
Gear
Big middle
Time
30 sec
Effort % 50%
100%
RPM
Detail
Increase RPM
over 30 secs
to max and
then hold for
30 secs
2
1
0
Now
Rep
Gear
Time
Effort %
RPM
Detail
5
3/5
Big middle
30 sec
50%
100%
Increase RPM over 30 secs to
max and then hold for 30 secs
4
3
2
1
0
HOLD MAX EFFORT
FOR 30 SECS
30 secs rest coming up
5
4
3
2
1
0
Now
Rep
Recovery
Gear
Small middle
Time
30 secs
Effort % 50%
RPM
Detail
5
Easy recovery
4
3
Next
Rep
4/5
Gear
Big middle
Time
30 sec
Effort % 50%
100%
RPM
Detail
Increase RPM
over 30 secs
to max and
then hold for
30 secs
2
1
0
Now
Rep
Gear
Time
Effort %
RPM
Detail
5
4/5
Big middle
30 sec
50%
100%
Increase RPM over 30 secs to
max and then hold for 30 secs
4
3
2
1
0
HOLD MAX EFFORT
FOR 30 SECS
30 secs rest coming up
5
4
3
2
1
0
Now
Rep
Recovery
Gear
Small middle
Time
30 secs
Effort % 50%
RPM
Detail
5
Easy recovery
4
3
Next
Rep
5/5
Gear
Big middle
Time
30 sec
Effort % 50%
100%
RPM
Detail
Increase RPM
over 30 secs
to max and
then hold for
30 secs
2
1
0
Now
Rep
Gear
Time
Effort %
RPM
Detail
5
5/5
Big middle
30 sec
50%
100%
Increase RPM over 30 secs to
max and then hold for 30 secs
4
3
2
1
0
HOLD MAX EFFORT
FOR 30 SECS
30 secs rest coming up
5
4
3
2
1
0
Now
2:00 Recovery
Small middle, Easy Spin
Rep
Next
1/6
Gear
Big middle
Next
Time
2:00
Extended efforts
2 sets of:
2 min @ 90
2 min @ 90 harder gear
1 min @ 95 fastest gear
Punctuated with 1 min
recovery
5
4
3
Effort % 90%
RPM
90+
Detail
2
Maintain 90%
effort for full 2
mins
1
0
Now
Rep
1/6
Gear
Big middle
Time
2:00
Effort % 90%
RPM
90+
Detail
5
Maintain 90%
effort for full 2
mins
4
3
Next
Rep
2/6
Gear
Big middle
down 2
Time
2:00
Effort % 90%
RPM
90+
Detail
Big effort, high
speed.
Maintain for
full 2 mins
2
1
0
Now
Rep
2/6
Gear
Big middle
down 2
Time
2:00
Effort % 90%
RPM
90+
Detail
5
Next
Rep
3/6
Gear
Big smallest
Time
1:00
Effort % 95%
RPM
90+
Detail
Big effort, high
speed.
Maintain for
full 2 mins
4
3
2
Very hard
effort. It’s only
1 min so push
it hard and
maintain effort
1
0
5
Now
Rep
3/6
Gear
Big smallest
Time
1:00
Effort % 95%
RPM
90+
Next
Rep
Recovery
Gear
Small middle
Time
1:00
Effort % 50%
Detail
Detail
Very hard
effort. It’s only
1 min so push
it hard and
maintain effort
4
3
RPM
2
Nice easy
recovery
before one
more cycle
1
0
Now
Rep
Recovery
Gear
Small middle
Time
1:00
Effort % 50%
RPM
Detail
5
Nice easy
recovery
before one
more cycle
4
Rep
Next
4/6
Gear
Time
Big middle
2:00
Effort % 90%
RPM
90+
Detail
3
2
Maintain 90%
effort for full 2
mins
1
0
Now
Rep
4/6
Gear
Big middle
Time
2:00
Effort % 90%
RPM
90+
Detail
5
Maintain 90%
effort for full 2
mins
4
3
Next
Rep
5/6
Gear
Big middle
down 2
Time
2:00
Effort % 90%
RPM
90+
Detail
Big effort, high
speed.
Maintain for
full 2 mins
2
1
0
Now
Rep
5/6
Gear
Big middle
down 2
Time
2:00
Effort % 90%
RPM
90+
Detail
5
Next
Rep
6/6
Gear
Big smallest
Time
1:00
Effort % 95%
RPM
90+
Detail
Big effort, high
speed.
Maintain for
full 2 mins
4
3
2
Very hard
effort. It’s only
1 min so push
it hard and
maintain effort
1
0
5
Now
Rep
6/6
Gear
Big smallest
Time
1:00
Effort % 95%
RPM
90+
Next
Rep
Recovery
Gear
Small middle
Time
2:00
Effort % 50%
Detail
Detail
Very hard
effort. It’s only
1 min so push
it hard and
maintain effort
4
3
RPM
2
Nice easy
recovery
before one
more cycle
1
0
Now
2 Minute Recovery
Small middle, Easy Spin
Next
Last set
Quick bursts:
30 sec accelerations
30 secs hold at max rpm
30 sec recovery
All done 5 times
5
4
3
Next
Rep
1/5
Gear
Big middle
Time
30 sec
Effort % 50%
100%
RPM
Detail
Increase RPM
over 30 secs
to max and
then hold for
30 secs
2
1
0
Now
Rep
Gear
Time
Effort %
RPM
Detail
5
1/5
Big middle
30 sec
50%
100%
Increase RPM over 30 secs to
max and then hold for 30 secs
4
3
2
1
0
HOLD MAX EFFORT
FOR 30 SECS
30 secs rest coming up
5
4
3
2
1
0
Now
Rep
Recovery
Gear
Small middle
Time
30 secs
Effort % 50%
RPM
Detail
5
Easy recovery
4
3
Next
Rep
2/5
Gear
Big middle
Time
30 sec
Effort % 50%
100%
RPM
Detail
Increase RPM
over 30 secs
to max and
then hold for
30 secs
2
1
0
Now
Rep
Gear
Time
Effort %
RPM
Detail
5
2/5
Big middle
30 sec
50%
100%
Increase RPM over 30 secs to
max and then hold for 30 secs
4
3
2
1
0
HOLD MAX EFFORT
FOR 30 SECS
30 secs rest coming up
5
4
3
2
1
0
Now
Rep
Recovery
Gear
Small middle
Time
30 secs
Effort % 50%
RPM
Detail
5
Easy recovery
4
3
Next
Rep
3/5
Gear
Big middle
Time
30 sec
Effort % 50%
100%
RPM
Detail
Increase RPM
over 30 secs
to max and
then hold for
30 secs
2
1
0
Now
Rep
Gear
Time
Effort %
RPM
Detail
5
3/5
Big middle
30 sec
50%
100%
Increase RPM over 30 secs to
max and then hold for 30 secs
4
3
2
1
0
HOLD MAX EFFORT
FOR 30 SECS
30 secs rest coming up
5
4
3
2
1
0
Now
Rep
Recovery
Gear
Small middle
Time
30 secs
Effort % 50%
RPM
Detail
5
Easy recovery
4
3
Next
Rep
4/5
Gear
Big middle
Time
30 sec
Effort % 50%
100%
RPM
Detail
Increase RPM
over 30 secs
to max and
then hold for
30 secs
2
1
0
Now
Rep
Gear
Time
Effort %
RPM
Detail
5
4/5
Big middle
30 sec
50%
100%
Increase RPM over 30 secs to
max and then hold for 30 secs
4
3
2
1
0
HOLD MAX EFFORT
FOR 30 SECS
30 secs rest coming up
5
4
3
2
1
0
Now
Rep
Recovery
Gear
Small middle
Time
30 secs
Effort % 50%
RPM
Detail
5
Easy recovery
4
3
Next
Rep
5/5
Gear
Big middle
Time
30 sec
Effort % 50%
100%
RPM
Detail
Increase RPM
over 30 secs
to max and
then hold for
30 secs
2
1
0
Now
Rep
Gear
Time
Effort %
RPM
Detail
5
5/5
Big middle
30 sec
50%
100%
Increase RPM over 30 secs to
max and then hold for 30 secs
4
3
2
1
0
HOLD MAX EFFORT
FOR 30 SECS
30 secs rest coming up
5
4
3
2
1
0
2 minute cool down
Small 16 easy spin
Well done!!
Speed Build 2 was brought to you by
www.tigerfrog.co.uk
5
4
3
2
1
0