Quick Bike Workout: Progressive Intensity Ladder

Quick Bike Workout: Progressive Intensity Ladder

Here is a great cycling workout that you can knock out and the time will fly by! One of my favorites:

Warm up:
10-20 minutes at an EASY pace. Include 4x30 seconds high cadence (around 100 rpm).

Main Set:
* Each set is separated is 2:00 EASY recovery spinning

5:00 @ 60% of your THRESHOLD heart rate or power
4:00 @ 70% of your THRESHOLD heart rate or power
3:00@ 80% of your THRESHOLD heart rate or power
2:00 @ 90% of your THRESHOLD heart rate or power
1:00 @ BEST EFFORT! (ALL OUT!)

You can do this set just once for a quick workout, or repeat depending on how much mileage you want to get in. I recommend this one for an indoor training workout, on a trainer .

Using a power meter? Try to progress this workout each week, trying to increase your power output on the “best effort” interval each time!


ABOUT THE AUTHOR:

Paul is a United States Army Veteran, USAT Certified Coach, QT2 Systems Level 1 Coach, and OutRival Racing Level 3 coach.

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Paul also competes in triathlon and running events in his spare time.

70.3 PR (4:24:26)
140.6 PR – (9:51:53)
Half Marathon – (1:24:21)
Marathon – (2:57:27)

Questions? Contact Paul: pduncan1984@gmail.com







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