Power Drills

I was watching a video on Saris's website about the benefits of training indoors when I stumbled upon this workouts to focus on power boosting efforts and strengthen pedaling muscles. It doesn't look like you need a power meter to perform these workouts.

Warm Up 5:00 – Easy

Single Leg Builds to develop your pedaling efficiency and technique
With both feet attached at the pedals, perform 3-5 repetitions
Begin at appx 65-70% of Threshold Power

• Right leg dominate 30s slow RPM; 30s fast RPM; 15s Both legs
• Repeat on left leg
• Recover for 1:00 and Repeat

Descending Ladder to develop your pedaling efficiency and technique
With both feet attached at the pedals, perform 3-5 repetitions
Begin at appx 65-70% of Threshold Power

• 30s Right leg/30s Left leg Now add more load and proceed to 25s each leg; Add more loadand proceed to 20s each leg; Add more load and proceed to 15s each leg; Add more load and proceed to 15s each leg; Recover for 1:00 and Repeat

Power Ups for developing the pedal stroke
Begin at appx 65-70% of Threshold Power. Perform 3-5 repetitions

• 30s @ 60 RPM; 70 RPM; 80 RPM; 90 RPM; 100 RPM; 1:00 recover and repeat

Super Power Ups for developing the pedal stroke and boosting power
Begin at appx 65-70% of Threshold Power. Perform 3-5 repetitions

• 30s progressively building RPM; 30s progressively building load
• 1:00 sustaining heart rate intensity, adjusting cadence and load as necessary
• 2:00 recover and repeat

Power Accelerations to boosPublish Postt power

Begin at appx 65-70% of Threshold Power. Perform 3-5 repetitions

• 1:00 with 3 transitions, increasing load with each
• 30s progressively building RPM; 30s standing; 30 seated progressively building RPM
• Recover 2:00 and repeat

Explosive Efforts to boost power
Begin at appx 65-70% of Threshold Power. Perform 3-5 repetitions

• 1:00 progressively building load
• 10-15s transition and accelerate hard, with the goal to put out the highest wattage
• 10-15s seated, sustaining effort; 2:00 recover and repeat