KMA 5

Monday January 19, 2009

Great workout Monday night. KMA (kick my anerobic) cycling class number 5. This is a twice a week indoor cycling class we've been doing for 4 years now at The Bike Stop. Wow has it been 4 years?! Last nights workout was your basic upper end aerobic, 80% of max heart rate, tempo ride.

After a good warm up and some single leg drills, the main set consisted of a 1 x 10 minute and a 1 x 30 minute tempo ride with some off the bike leg work added in. Main set looked like this:

• 10 min tempo ride. Hit 80% of max (157 for me) by 3 min mark. Cadence around 90-95
• Off the bike for 2 x 2 min: 30 sec speed squats, 30 sec iso squat with flex bands 30 sec airplane balance
• 30 min tempo ride. Hit 80% of max by 2 min mark. Cadence around 90-95. At 10 min find gear at 70-75 rpm holding 80% heart rate. At 15 min back to original gear. At 20 min big gear again holding 70-75 rpm at 80%. 25 min mark back to original gear.
• 5 min micro burst. 15 sec all out, 15 sec rest. Ouch!!
• 3 min recovery
• Off the bike for 1 set of Leg Crank series
• Lunge matrix; 20 front alternating legs, 20 back alternating legs, 20 lateral on each side.

Great workout. 1:33:00 total time on and off the bike spinning out 23 miles. Just dripping sweat during the tempo rides. Kind of a mix of upper end aerobic conditioning with some strength work added in with the bigger gear work, squats, lunges and leg cranks.