We have three rounds of 120 second ladders.
Each round consists of seven minutes of hard work broken down into six efforts.
20,40,60,80,100,120 seconds, with a 20 second recovery between each effort.
Each effort should be at a hard to very hard intensity, as the recovery is too short for these to be sprints or maximal efforts.
The difficulty of this workout might surprise you.
Up Next in Indoor Cycling
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Hill Repeats 2.0
We have eight 3 minute efforts each with only 1 minute of recovery in between.
1 minute Moderate
1 minute Hard
1 minute Very Hard -
Fartlek
Fartlek, a Swedish term that means "speed play," is a form of interval training that can be effective in improving your aerobic fitness and endurance. Fartlek training involves varying your pace throughout the effort, alternating between moderate segments and hard efforts.
This workout consists...
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VO2 Max
Typical VO2 max workouts are built using repetitions that you could sustain for a maximum of 4-8 minutes, with active recovery between effort (with a total volume of 10 to 20 minutes at VO2 max). The pace is very similar to the 2-3 km race pace for runners.
This workout consists of four 4 minute...
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