lunges and sprint intervals

Back in the gym today. Today's main focus is lunges. Isolate each leg. One at a time. Focus on form. Bring the target muscles into play. Slow and smooth. A great cycling specific exercise.

At night on the rollers the focus is on sprint intervals. Last time I did 30 s on / 60 s off. Tonight 45 s on / 90 s off. It's only 15 seconds more but what a difference it makes. The last 10 seconds or so seem to last an eternity.

Max values were: max HR 172, max speed 70.2 kmph, max cadence 126 rpm

Time for a beer...

Friday's training:

1. Gym

•stepping machine level 20 × 20 mins

•leg press 141 kg x 20 (3 sets)
*back extensions 30 × 2 sets
•chest press 39 kg x 10 (3 sets)
•latt pull down 41 kg x10 (3 sets)
*lunges (BB) L/R 45 kg x 15, 55 kg x 12, 60 kg x 10
*shoulder press (DB) 10 kg x 10 (3 sets)
*calf raises shoulder press (BB) 60 kg x 30 (3 sets)
*biceps curl (DB) 10 kg x 10 (3 sets)

•stepping machine level 20 × 10 mins
•stretch

Total: 1h 15 mins

2.Rollers

*warm up x 10 mins
*150 HR x 10 mins
*sprint intervals – 45 s hard / 90 s easy (10 sets)
*warm down x 10 mins

Total: 50 mins