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Session #4
This sessions uses mainly zone 3 and zone 2 minute slider efforts BUT you have lots more short (20 secs) spikes that will upset your ability to create a smooth routine. This is deliberate
LIVE workouts (will be available on catch up on the Kinetic Cycle Coaching YouTube Page and saved in the Playlist – Base Training Workouts
IN THIS WORKOUT I HAVE CHANGED THE WARM UP TO 8 MINS AND THE COOL DOWN TO 6 MINS – THIS IS ONLY TO FIT IN WITH 60 MIN TIME LIMIT – I ALWAYS ADVISE LONGER WARM UP AND LONGER COOL DOWNS. JUST GO STEADY IN THE FIRST BLOCK AND USE THE SPIKES TO FINISH THE WARM UP AND KEEP SPINNING AFTER THE SESSION TO TAKE THE COOL DOWN TO AT LEAST 10 MINS
The Workout
8 min warm up
3 x 60 secs at Zone 5-6 with 20 secs easy recovery
Then
6 mins split at one minute upper and one minute lower (zone 3 to zone 2)
2 min REST
Then repeat x 3 more times
The workout will shared via Zwift background BUT you do not need Zwift to participate. Dial in and have some sweaty fun.
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Coach Bio
I’ve been in sports performance, coaching and testing for over 30 years. Yep, before the internet! My journey has involved some wonderful adventures as both a performer and a coach. As a sports scientist I have never stood still and always pushed boundaries and limits. The rewards of this have seen me work with multiple national champions and internationalists. My intense curiosity though for fitness and performance gains has made huge impacts on the life’s of what folks may call – the everyday athlete. I aim to use YouTube to share my knowledge of how to both improve your physical fitness and your mindset. How you train harder or even train less to make more progress! I will share with you how you can improve your mindset and apply simple daily routines to check your progress. I want to also use the channel to have fun! So, although I can be a geek for science at times, my ENFP personality does mean you need to expect the unexpected at times. ?
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