Workout Wednesday: Building Anaerobic Endurance On The Bike

Try this stimulating bike workout, but only if you are brave enough to take up the challenge!! Thanks to Steelhead Coaching for the workout!
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This is a great workout for those trying to develop their anaerobic endurance.  It's also a great neural muscular workout, so it works well the week before a race, but it's best done 2-3 days before a race.  True cyclists will love this workout since it emulates road cycling efforts, but should not be overlooked by triathletes.  Especially if draft legal racing is in your future.  

Warm up:
5 min Zone 1
5 min Zone 2
5 min Zone 3
2 min Zone 1 Recovery

Main Set:
5 X (4 X 30 Sec Ramped Sprint/30 Sec Recovery) 3 min Zone 1 Recovery between sets.  
Goal within the sprint set is to get faster every 10 sec within the 30 sec intervals until you hit a full tilt sprint by the end of the 30 sec.  Start this effort geared slightly higher than normal and don't forget to shift as you spin out the gears within the 30 sec.  This can be done indoors or outdoors.  

Cool Down:
5 min Zone 2
5 min Zone 1