A small hill, firm head wind or a counter attack will cause your HR to rise fast (and to accumulate high portions of lactic acid in your legs). We can prepare ourselves for this by doing intensive intervals. If you are not a pro perform a BRI workout only once a week. Take a day off after a BRI workout or do a recovery ride. BRI workouts are demanding for your body and mind, make sure you start these well rested. (From Tacx: Cycle interval work-out BRI)


BRI_01
BRI 01
Total time 00:45:00
Maximum slope 5%

BRI_02

BRI 02
Total time 00:52:00
Maximum slope 6%

BRI_03

BRI 03
Total 40 km / 265m
Maximum slope 3%

BRI_04

BRI 04
Total time 01:01:00
Maximum slope 7%

BRI_05

BRI 05
Total time 01:05:00
Maximum slope 7%

BRI_06

BRI 06
Total time 01:26:40
Maximum slope 7%

BRI_07

BRI 07
Total time 01:10:00
Maximum slope 4%

BRI_08

BRI 08
Total time 01:10:00
Maximum slope 6%

BRI_09

BRI 09
Total time 01:31:00
Maximum slope 7%

BRI_10

BRI 10
Total time 01:09:00
Maximum slope 3%

BRI_11

BRI 11
Total time 01:24:00
Maximum slope 6%

BRI_12

BRI 12
Total time 01:15:00
Maximum slope 6%


Bg = Big ring in front
Sm = small ring in front
Spin Ups = Increase rpm gradually untill maximum.
ILS = Isolated Leg Spin. Put other leg/foot on the back of the trainer or on a chair
TTS workouts have infoboxes for program execution.


Download
BRI-TTS.ZIP
BRI-PGMF.ZIP
BRI.xls

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