Goals: Efficient pedal stroke & fitness.
Synopsis: Intervals are the way to fitness, getting the point to being able to do them takes some doing. The full class covers pedal stroke, climbing, base fitness and pedaling technique at higher output levels.
Week 1: Hip flexors
Week 2: Glutes
Week 3: Quads
Week 4: Base mileage workout
Week 5: Glutes vs. quads
Week 6: Glutes, round 2
Week 7: Quads, round 2
Week 8: Sustain vs Up-tempo
Week 9: 4×8’s part 1
Week 10: 4×8’s part 2
Week 11: Climbing simulation
Week 12: Base mileage workout 2
Week 13: Crossover workout
Week 14: Intro to intervals
Week 15: Intervals
Week 16: Intervals
Ed Sassler Coaching 