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WEEKLY BIKE WORKOUT
Interval Time Effort Suggested Gearing Notes 10 E1 Small Front Chainring - Middle Rear Cassette Warm-Up 5 E2 Large Front Chainring - 5th Smallest Rear Cassette Build 5 E3 Large Front Chainring - 3rd Smallest Rear Cassette Repeat this interval pattern as desired for increased  workout time 5 E4 Large Front Chainring - Smallest Rear Cassette 5 E1 Small Front Chainring - Middle Rear Cassette Recovery Interval 1 E2 Right Foot Only - (unclip left foot and rest on stool/trainer) Repeat this interval pattern as desired for increased  workout time 1 E2 Left Foot Only - (unclip right foot and rest on stool/trainer) 3 E1 Small Front Chainring - Middle Rear Cassette 5 E1 Small Front Chainring - Middle Rear Cassette Cool-Down Effort E1 Easy - slight increase in breathing but sustainable for long period of time Definitions E2 Moderate effort - sustainable for long period of time E3 Heavy breathing - Long Race Effort E4 Labored breathing - Sprint Effort E5 Very Difficult to sustain for full duration of interval E6 Muscle Failure at or prior to interval completion