I think you are still confusing the two workouts. Here they are separately:
1) Fixed gear workout
Shift to "fixed gear" gear. Do 15 mins on rolling hills in this gear
Recover for 5 mins (spin easy, using all gears)
Repeat (increase repeats 1x each time, then increase duration)
2) Standard hill repeats (5 minute hill, 6-8%).
Climb hill, normal climbing cadence
Recover on the way down
Repeat with all subsequent repeats done at 60-70rpm. Start 4x and build to 8x.
The fixed gear (or other hill low cadence, big gear) stuff is NOT meant as a highly cardio-intense workout. It is strength training, so HR should be relatively low. Even when you're working leg speed it should be low, your legs should be spinning around without too much effort. You should feel it in your legs rather than anything else.
If you notice any dropoff in cadence or any sort of bad form (rocking shoulders is a dead giveaway for me) the workout is over.
Edited by: WONGERCHI at: 8/27/2008 (11:45)
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