Originally Posted by
Carbonfiberboy
A common schedule is 10'-15' of warmup, 15' total for the intervals, 15' cool-down.
CFB is on the money.
The easy spinning warm-ups and cool-downs are very important. Boring but important.
Here's an interval I like:
Over Unders - 2 x 8 minute O/U around 90-95 rpm
warm up > 3 min at steady state (90-95% max) > 1 min max > 3 min steady state > 1 min max > 5 min rest, easy spinning at good rpm > repeat > cool down
Got the 2 x 8 min beat, add a 3rd repeat. Next month make it 10 minutes; 4 min steady state > 1 m max > 4 m steady state > 1 m max