These efforts are designed to build good LAT tolerance and ideal for the Racing cyclists wanting to improve their ability to jump across to breaks. 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

Includes free bonus e-book - Cycling-Inform's Home Training Workout Guide

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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