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SESSION FOCUS
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The aim of this session is to build muscular endurance and durability at threshold. By trageting LT2 we maximally recruit fast oxidative muscle fibers which becoming too glycolytic. The aim is to develop the durability to execute longer threshold workouts.
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PRE-RIDE:
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10-Minute Glute Activation (Pre-Ride)
1. Glute Bridge – 2 x 15
2. Fire Hydrants – 10–12 each side
3. Banded Lateral Walks – 10–12 steps each way
4. Single-Leg Deadlift – 8–10 each side
5. Standing Kickbacks – 10–12 each side
Optional Finish: Pogos and 3–5 explosive skips or hops.
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Warm up
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15min easy build
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Main set
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15x60sec L4 50-60rpm 60sec easy
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Easy to finish
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