Position or interval: The wedgie is an interval.
Cadence: You choose the cadence of the two components. Make sure it's safe and effective.
Intensity: You can decide how intense you want to make the first longer part of the interval; the second part is either a standing attack or a sprint and so the effort will be maximal.
Length: You can make the first part as long as you like - is it for power or for endurance? The second part is going to be using the CP energy system and therefore this intense effort can only be sustained for several seconds - 10-15 seconds is perfect.
When to use: use at any point in the session after warming up, it really depends on the trajectory of the profile.
What it does: Great for building explosive power and simulating a sprint finish.
Key teaching points:
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