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Reuben is a varied workout that is sure to put any cyclist through their paces. Sprints, tempo, threshold, Reuben has it all. Things start off with a Russian pyramid to set the tone. Open up the lungs and muscles before transitioning into a sandwich block of tempo-threshold-tempo. Things finish off with another block of the Russian pyramid.
The Russian steps pyramids should be ridden as max efforts during the sprints and then easy spinning during the recovery. The middle section of this workout will really change the dynamic of things as the requirement shifts from fast to slow twitch muscles fibers.
Reuben is a varied workout that is sure to put any cyclist through their paces. Sprints, tempo, threshold, Reuben has it all. Things start off with a Russian pyramid to set the tone. Open up the lungs and muscles before transitioning into a sandwich block of tempo-threshold-tempo. Things finish off with another block of the Russian pyramid.
The Russian steps pyramids should be ridden as max efforts during the sprints and then easy spinning during the recovery. The middle section of this workout will really change the dynamic of things as the requirement shifts from fast to slow twitch muscles fibers.
Description | Time | Target Power | Intensity | Kcals |
---|---|---|---|---|
Warmup - Easy | 01:00 | 99 Watts | 7 kcals | |
Warmup - Easy | 01:00 | 117 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 126 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 162 Watts | 3 kcals | |
Warmup - Steady | 00:45 | 135 Watts | 7 kcals | |
Warmup - Hard | 00:30 | 180 Watts | 6 kcals | |
Warmup - Moderate | 01:00 | 153 Watts | 10 kcals | |
Warmup - Hard | 00:15 | 198 Watts | 3 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 216 Watts | 4 kcals | |
Warmup - Easy | 02:00 | 117 Watts | 15 kcals | |
Flat out sprint | 00:15 | 450 Watts | 7 kcals | |
Recovery | 00:45 | 99 Watts | 5 kcals | |
Full on sprint | 00:30 | 360 Watts | 12 kcals | |
Recovery | 00:30 | 99 Watts | 3 kcals | |
Prime sprint | 00:45 | 234 Watts | 12 kcals | |
Recovery | 00:15 | 99 Watts | 2 kcals | |
Empty the tank sprint | 01:00 | 216 Watts | 14 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Prime sprint | 00:45 | 234 Watts | 12 kcals | |
Recovery | 00:15 | 99 Watts | 2 kcals | |
Full on sprint | 00:30 | 360 Watts | 12 kcals | |
Recovery | 00:30 | 99 Watts | 3 kcals | |
Flat out sprint | 00:15 | 450 Watts | 7 kcals | |
Recovery | 00:45 | 99 Watts | 5 kcals | |
Low end tempo | 07:00 | 137 Watts | 63 kcals | |
Threshold | 10:00 | 180 Watts | 119 kcals | |
Low end tempo | 07:00 | 137 Watts | 63 kcals | |
Flat out sprint | 00:15 | 450 Watts | 7 kcals | |
Recovery | 00:45 | 99 Watts | 5 kcals | |
Full on sprint | 00:30 | 360 Watts | 12 kcals | |
Recovery | 00:30 | 99 Watts | 3 kcals | |
Prime sprint | 00:45 | 234 Watts | 12 kcals | |
Recovery | 00:15 | 99 Watts | 2 kcals | |
Empty the tank sprint | 01:00 | 216 Watts | 14 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Prime sprint | 00:45 | 234 Watts | 12 kcals | |
Recovery | 00:15 | 99 Watts | 2 kcals | |
Full on sprint | 00:30 | 360 Watts | 12 kcals | |
Recovery | 00:30 | 99 Watts | 3 kcals | |
Flat out sprint | 00:15 | 450 Watts | 7 kcals | |
Recovery | 00:45 | 99 Watts | 5 kcals | |
Warm down | 10:00 | 99 Watts | 65 kcals |