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iPhone App Endurance Ride 5

Endurance Ride 5

Coached by Matt Dixon

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Available in iTunes App Store and Samsung Galaxy App Store

Sample Audio
FOCUS: Intensity and Endurance Mix

With the focus being on development endurance and cardiovascular conditioning, it is more as a 'taster' than a specific interval based session. To off-set the higher rpm intensity, we mix in bigger-gear endurance work (muscle tension). Remember, Z4 is NOT a maximal effort, but a controlled and very strong effort you can sustain for UP TO 60 minutes.

WARM UP:

3 rounds of:
5 min easy spin into 4 min Z2 building [1 min 75, 85, 95, 105 rpm]).

1 min Z1 between each as rest.

PRE-MAIN SET:

1 round of:- 1 min Z4, 15 sec Z1, 45 sec Z4, 30 sec Z1, 30 sec Z4, 45 sec Z1, 15 sec Z4, 1.5 min Z1.

MAIN SET:

1 round of a bigger-gear (slow rpm) focused endurance piece followed by building intensity to sustained stronger effort.

6 min Z2 steady state

6 min build effort from 2 min Z2, 2 min Z3, to last 2 min Z4

8 min Z2 steady state

6 min build effort from 2 min Z2, 2 min Z3, to last 2 min Z4

10 min Z2 steady state

6 min build effort from 2 min Z2, 2 min Z3, to last 2 min Z4

COOL DOWN:

4 min Z1 cool down

Total duration: 83 minutes

Available in the iTunes App Store & works with iPhone 4s & up.

Available at Samsung Galaxy App Store works with most Samsung devices

*Phones not included