Posted by: Dr. Tyrone A. Holmes | April 2, 2009

High Impact Cycling Workout #12 – Pyramid Intervals: Constant Cadence

       Today’s Pyramid Interval workout, Constant Cadence, is the most difficult training session to date.  It is the first in this series where you will be working in Zone 5 past your lactate threshold (the absolute hardest effort you can maintain for 30 to 60 minutes, depending on your current level of fitness).  You will be performing intervals at a fairly high cadence throughout the hard effort while at the same time increasing gearing every 60 seconds.  This is a very tough workout!  At the ‘top of the pyramid’ you will be well into Zone 5!  If you are new to cycling or are in relatively poor condition, do not attempt this workout.  It will not help you and could seriously injure you.  If fact, unless you are a serious competitive cyclist, you don’t ever need to work this hard.  Spend your time training in Training Zones 1 – 3.  Click below to download the workout.  And remember, these are the workouts that facilitate the physiological adaptation process and significantly improve your performance.  So hang in there and you will get stronger and faster.

Pyramid Intervals: Constant Cadence

NEXT POST – April 6, 2009

Pyramid Intervals: Constant Gearing

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