Posted: 04/05/2016 at 23:50
Re what happens, if its 45 mins you will have about 8-9 tracks. First two will be warm up and last one cool down so its about 33 mins of work. You'll have a mix of sprint tracks, gradual climbing tracks, lighter climbing but higher paced attack tracks, mixed tracks, steady endurance. You should identify three core gears and work around them-
Base- easy light recovery.
Sprint - a couple of gears higherwhere you can sprint for up to two mins.
Attack/entry climb - a gear out of your seat standing that is an effort but you can attack for a minute or two.
In our gym that would roughly be gears 10, 12 and 18. You should then be able to understand where you should be above or below those gears.