Indoor Cycling Workout 005 - 5 Stars - Sandown Ergo - PDF Download

This is a demanding session proven to help you build strength, improve your cardio system and help you drop weight. It is designed to replicate criterium racing at the Sandown circuit in Melbourne Victoria.Again, this workout focuses on enabling good LAT tolerance while dumping huge VO2MAX power into the pedals. It's very important to pace yourself for these efforts! Focus on your leg speed and creating good powerful pedal strokes when doing all these intervals.

Effort intensity - Five Stars - Very Hard

Time - 66 mins

Format - PDF download

Available now for immediate download.

This table provides a guide to the physiological improvements that this workout will provide More Stars = better
Recreational and Cyclo Sportif Endurance Events
Hill Climbing
Sprinting
Time Trailing and Ironman/Triathlete Events
Road Racing
Criterium Racing
Track Endurance
Track Sprinting
Increased Muscle Mitochondrial Enzymes
Improved Lactate Threshold
Increased Muscle Glycogen Storage
Increased Slow Twitch Muscle Fibers
Increased Muscle Capillarisation
Conversion of Fast Twitch Muscle Fibers from Type IIb to Type IIa - Improved Strength Endurance
Increased Cardiac Stroke and Output
Increased Vo2max
Increased Muscle High Energy Phosphate ATP/PCr Stores
Increased Anaerobic Capacity - Lactate Tolerance
Increased Fast Twitch Fibres
Neuromuscular Power