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Testo: <blockquote data-quote="laserpe.z" data-source="post: 760316" data-attributes="member: 3835">Se no c'è questo carino, proposto da Chris Carmichael:The Workout:General Task: 2:00 Endurance MilesSpecific Task: Linked Speed Intervals:  One Linked Speed Interval is actually a series of three sprints, separated by 30 seconds of steady riding.  The first sprint (all of which are 12 seconds long) should be in a 53x17, the second in a 53x15, and the third in a 53x13. In other words, you&#8217;re going to start with a sprint, then sit and pedal at high speed for 30 seconds, then shift and sprint again, sit and pedal at high speed, and then sprint one more time. If you don&#8217;t have those exact gear combinations, it&#8217;s not a problem. The concept is to do the first sprint in a relatively light gear, the second in a bigger gear, and the third in an even bigger gear. Beginners should do a total of three Linked Speed Intervals, separated by 5 minutes of easy spinning recovery. Intermediate riders should do two sets of three Linked Speed Intervals and advanced riders should do two sets of four, with 5 minutes recovery between each and 12 minutes recovery between sets. You should start your first sprint of each effort from a speed of about 15 mph, and then return to about 20 mph for the 30 seconds before the next sprint. After the second sprint, return to 20+ mph before the third and final sprint.</blockquote>

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