Bike Workout: Doing repeats at an effort level above your “threshold” followed immediately by an effort below your threshold will promote production of the enzyme lactate dehydrogenase making you a better racer.
3 times through the following:
1:30 build to moderate then 3min @70 rpm weights on the bike (keep HR at or below 85% or <90% FTP)
20 minutes, or four times through, as follows:
:20 hard spin - :40 easy spin
:30 hard - :30 easy
:45 hard - :15 easy
1min hard - 1 minute easy
5 min @70 rpm weights on the bike (keep HR at or below 85% or <90% FTP) w/ 1min
10 min at 85% max HR/95% FTP