by Matthew Rose, Dynamo Multisport
This trainer workout, by Matthew Rose of Dynamo Multisport in Atlanta, is designed to get in early upper-level anaerobic work to get a bit more lactate & muscular fatigue into the system forcing you to get used to some discomfort over the duration of the interval. Progression for this set will be adding more time and/or eliminating recovery. Warm-up can be cut down as time necessitates, but this is a standard warm-up done at Dynamo Multisport classes:
Warm-Up (19 minutes)
:10' easy
3x [4x:30 @ 60, 70, 80, 90%] straight through
3x [:30 on/off; ON = 60% @ 110+ rpm, OFF = soft pedal]
Pre-Main Set (20 minutes)
1x Through:
2’ @ 60%
1’ @ 80%
1’ @ 90%
2’ @ 70%
2’ @ 50%4x[15" @ 130%, 100+ rpm / 2'45 @ 50%]
Main Set (45 minutes)
3x 15 minutes, broken down as:
2' @ 90%
30'' @ 105%
2' @ 90%
1' @ 100%
2' @ 90%
1'30 @ 95%
2' @ 90%
3' @ 50%
1' @ 60%
Cool Down (10 minutes)
*All percentages given are % of FTP, or maximum pace at which you can hold for an hour
Matthew Rose is the owner & head coach of Dynamo Multisport, a coaching company located in Atlanta, Georgia, which serves athletes globally. Dynamo athletes include professionals and amateurs alike, competing in local, national and world championship events. To learn more about Dynamo Multisport, please visit www.dynamomultisport.com or follow @WeAreDynamo.