Part 2 of 3 Speed Sessions: The Bike

MUSINGS FROM A COACH - 13 AUGUST '24

For cycling, the potential speed sessions are endless! So I'll just touch on one of my favorites: 10 x 2 LOW BRO.

"LOW BROW" is just a nickname for the LOWEST RPM gear possible in the cassette (10,11 or 12 teeth) and Big Ring Only ("BRO") up front if you have two chainrings. These are best done on flat or slightly uphill terrain. RPM should be below 70. Effort level is HARD. If you only have one chainring, find a hill!

10 x 2 LOW BRO

Duration: 1 hour

-5min EASY w/u 95±5 rpm

-5 x 30sec one legged @70rpm for each side

-5 x 30 pickups, 30 sec EASY

Main Set

-10 x (2min LOW BRO, zone 4 (Threshold) RPE 7-8 (HARD), 2min EASY)

-EASY c/d to finish

WARM-UP

A warmup can be longer than I suggest, but it shouldn't be shorter for hard sessions like this. I do like some basic skill sessions, like single leg, high cadence, etc that I often work in. Then it's always good to prime the system with some pickups.

MAIN SET

The key is here is NOT to overdo it. The set asks for an RPE (Rate of Perceived Exertion) of 7-8, which in our zones equates to zone 4, or Threshold zone. Going harder would change the intent of this session. And I always recommend going easier than you think (if you don't have power info) on your first interval. This is a leg-burner! It's designed to build your strength on the bike and is great for those indoors who do not have hills.

COOL-DOWN

As always, spend a bit of time to spin out those legs - it will make a difference on how you feel starting your next workout.

Enjoy! 

Gratefully,

Mark

CEO Team MPI