These sessions are for when you need a high cadence session on
the indoor trainer. These sessions are based around using the cateye
windtrainer, and the "%" figures relate to percentage
gradient loading - which many other trainers can also simulate.
To get the correct time (or distance) for your specific work out,
chose the appropriate number of times to repeat each set (most have a
range). You may also cut the main sets down proportionally, or skip
some of the sets if you need. To add a little more variety, you may
even mix sets from different workouts.
The "hard" efforts are the hill climbs. Adjust the load
and gearing to get the correct HR and cadence. The "easy"
efforts are at a low effort and normal cadence. "Standing"
is simulating out of the seat climbing - so don't sit in the saddle!
Be careful that you don't rock from side to side too much, and that
your bike is correctly attached to the trainer - or you may fall off
and injure yourself!
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