P1 (Jumps)

This workout is designed to develop explosive power in the legs. This is useful when passing, clearing short steep climbs, and finish sprints. They are structured as follows; sprint using full force while standing for 8 - 10 revalutions of crank then recover until the next minute starts. Perform 5 jumps and then take a 5 minutes recovery between sets. I like these workouts, although on the indoor trainer I have to be careful not to fall forward down the two steps into the sunken family room.

Summary
0:00:00 - 0:10:00: Warm-up
0:10:00 - 0:20:00: E2
0:20:00 - 0:25:00: Interval 1 (35.4/38.4/33.9/36.4/37.9)
0:25:00 - 0:30:00: Recovery
0:30:00 - 0:35:00: Interval 2 (36.2/36.4/36.9/36.5/37.2)
0:35:00 - 0:40:00: Recovery
0:40:00 - 0:45:00: Interval 3 (35.6/36.3/36.9/35.8/36.2)
0:45:00 - 0:50:00: Recovery
0:50:00 - 0:55:00: Interval 4 (36.1/35.6/31.6/33.5/35.5)
0:55:00 - 1:00:00: Recovery
1:00:00 - 1:05:00: Interval 5 (35.9/35.6/35.0/34.8/35.5)
1:05:00 - 1:30:00: E2 (17.8 mph, 204 wattts, 157 bpm)