Position or interval: The augmented wedgie is an interval.
What it is: Like the ordinary wedgie, you're starting at a lower intensity before finishing with an attack (either standing attack or a sprint) - but this time there's an intermediate section where you increase the intensity before the final attack.
Cadence: You choose the cadence of the 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, this is usual done in the seat; the middle part is also seated, and an increased intensity, usually the same cadence. The final attack 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 final 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. The middle part is heading up to or passing your lactate threshold.
When to use: use at any point in the session after warming up, it really depends on the trajectory of the profile. It's a great one to finish with.
What it does: Great for building explosive power and simulating a competitive finish.
Key teaching points:
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