This workout is all about controlling your cadence (RPM). You will need a bike with a console that displays your RPM.
There are 7 x 190 second rounds. Each round consists of 7 different cadence ranges for varying durations.
40 seconds @ 70-79 RPM
30 seconds @ 80-89 RPM
20 seconds @ 90-99 RPM
10 seconds @ 100+ RPM
20 seconds @ 90-99 RPM
30 seconds @ 80-89 RPM
40 seconds @ 70-79 RPM
Without adjusting the resistance.
Acceleration on the way up the pyramid, control on the way down.
Enjoy!
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Top & Tail
This workout consists of seven efforts of varying durations. Each effort follows the same format.
The first and last minute at a Very Hard intensity. The middle minutes Moderate
Eg; 4 minutes - 1 minute Very Hard, 2 minutes Moderate, 1 minute Vey Hard.
The lengths (in minutes) of each effort;
3, ... -
Rolling Hills
In this workout we har 10 efforts of varying lengths all as hard as possible.
1 minute
2 minutes
3 minutes
4 minutes
3 minutes
2 minutes
1 minute
2 minutes
3 minutes
4 minutes
With 1 minute recovery between each effort.Enjoy!
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