Dulwich Hill Bicycle Club

Hi Trackies,

Does anyone have a bunch of HIIT sessions, strength/strength endurance sessions I can steal?

I'm looking for some sessions that will target:

1. Leg Speed / Speed Workouts
2. Strength Endurance (for 500m/1km TT)
3. Sprint Intervals (big gear work for strength)

I've got a few i'm using currently but curious what others are doing to inflict pain in their loungeroom.

Cheers,
Noel

Your fast twitch fibres will have something like a 15 second duration (varies). To focus the training primarily on these you need to short maximal efforts and then allow a short period of time for them to recover. For example 15 second sprints, 45 seconds rest. Repeat 12 times.

A little off topic but are you also doing this? https://youtu.be/0zrtZe5Twy0

Sufferfest - Violator (5 to 30 sec intervals) and Revolver (1 min intervals) satisfy most masochists!

Your fast twitch fibres will have something like a 15 second duration (varies). To focus the training primarily on these you need to short maximal efforts and then allow a short period of time for them to recover. For example 15 second sprints, 45 seconds rest. Repeat 12 times.

A little off topic but are you also doing this? https://youtu.be/0zrtZe5Twy0

I'm not lifting like Rob.... Im doing more like 6x 120kg

I've been told to do 20sec sprint (max. cadence) and recovery of 3-5mins x5 sets. I'll give some of these suggestions a go.