RUSSIAN STEPS
10 min warm up
15..sec hard... 45..sec easy
30..sec hard... 30..sec easy
45..sec hard... 15..sec easy
60..sec hard... 60..sec easy
60..sec hard... 60..sec easy
45..sec hard... 60..sec easy
30..sec hard... 30..sec easy
15..sec hard... 45..sec easy
3 to 4 mins recovery
then repeat
3 times gives a good hour session for speed work
USE BIG GEARS FOR HARD SET 53X13....THEN 53X20 FOR EASY SET.....
10 MIN WARM DOWN
turbo session.. strength & power
--------------------------------
5 TO 10 minutes warm up
........
1/2 min @ max..........1/2 min rec
1...min @ max..........1/2 min rec
1...min @ max..........1...min rec
2...min @ max..........1...min rec
2...min @ max..........2...min rec
2...min @ max..........1...min rec
1...min @ max..........1...min rec
1...min @ max..........1/2 min rec
1/2 min @ max..........1/2 min rec
..................................
5 TO 10 MIN WARM DOWN, USE BIG GEARS, 90 TO 100 REVS PER MINUTE.......
TURBO SESSION SPEED WORK
5 to 10 minute warm up
52X17 @ 100 RPM
....................
20 SECONDS MAX @ 90 TO 100 RPM
40 SECONDS REC
..................
REPEAT 10 TO 20 TIMES IN A BIG GEAR!!!!
.................................
5 to 10 mins cool down
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