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
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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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Strength Training
A workout like no other. Strength training on the bike.
Four 4 minute efforts followed by four 2 minute efforts.
Each effort is spent half stand half seated. The key is to maintain the standing resistance when you sit down.
After you have found the 'right' resistance out of the saddle, you must...
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