Longer efforts today.
We have two 15 minute efforts.
3 minutes MODERATE
3 minutes VERY HARD
3 minutes MODERATE
2 minutes VERY HARD
3 minutes MODERATE
1 minute VERY HARD
The biggest challenge of each effort is the 3 minutes Very Hard that comes in the first half of each 15 minute block. Get th...

You have a choice to make.
Odds or Evens? Two different workouts.
This workout consists of three 9 minute rounds.
Each round has five efforts.
10, 30, 50, 70, 90 seconds Very Hard
or
20, 40, 60, 80, 100 seconds Very Hard
Choose wisely.

This workout requires a console that measures cadence (RPM).
Low speed, high strength cycling.
We have six 3 minute efforts.
Each effort is Very Hard with a cadence between 55-60 RPM.
You will have to fight for every pedal stroke.
Enjoy!

How far is too far? In this workout we take ourselves to the edge and hopefully not over it.
We have three 8 minute rounds.
30 seconds VERY HARD
2 minutes HARD
30 seconds VERY HARD
2 minutes HARD
30 seconds VERY HARD
2 minutes HARD
30 seconds VERY HARD
Each round is hard from beginning to end. W...

After you've given it your all, can you 'Back It Up' and go a little bit further?
This workout consists of eight rounds.
60 seconds - VERY HARD
30 seconds - OFF
30 seconds - VERY HARD
This workout depends your level of commitment to the first 60 seconds.
You want to put yourself into difficulty...

A long one. The original Fartlek workout.
35 minutes total.
7 minutes MODERATE - 1 minute VERY HARD
6 minutes MODERATE - 1 minute VERY HARD
5 minutes MODERATE - 1 minute VERY HARD
4 minutes MODERATE - 1 minute VERY HARD
3 minutes MODERATE - 1 minute VERY HARD
2 minutes MODERATE - 1 minute V...

What gets measured, gets managed.
Every training plan needs some form of testing to measure progress. Otherwise we never know if all our effort is amounting to any progress.
This workout is that test.
After an extended and challenging warm-up you will test yourself.
5 minutes - Maximum Effort...

This workout consists of 5 efforts.
3 minutes VERY HARD
4 minutes VERY HARD
5 minutes VERY HARD
4 minutes VERY HARD
3 minutes VERY HARD
Between each effort there are 3 minutes of recovery.
Commit to each effort, as though it was your last.
Enjoy!

This workout requires a console on your bike that measures distance or calories.
We have nine efforts, split over three round.
First effort - 2 minutes Very Hard
We then take the 'score' we achieved in the first effort, that could be a distance or a number of calories, and we use that as the tar...

Three by Three by Three. Longer efforts today.
We have 3 rounds of 9 minutes.
Each round consists of;
3 minutes Moderate
3 minutes Hard
3 minutes Very Hard
3 minutes of Recovery between each round.
Finish each round completely exhausted.
Enjoy!

This is all about the anaerobic system. Which means this is going to hurt.
10 x 45 seconds SPRINT
With 2:15 minutes Recovery between each effort.
Don't hold back. These efforts are all about intent. You have to attack each one.
Enjoy!

Visualize a rectangle.
Four sides, two long, two short.
We will be going around this rectangle at varying intensities.
There are five 6 minute rounds.
Each round consists of 8 intervals.
30 seconds
60 seconds
30 seconds
60 seconds
Repeated
Each round the intervals will be different intensi...

This workout consists of 18 minutes of Very Hard work, broken down into eight efforts.
Each effort is 30 seconds shorter than the one before it.18 mins Very Hard
4 minutes
3.5 minutes
3 minutes
2.5 minutes
2 minutes
1.5 minutes
1 minute
30 seconds
As the efforts get shorter, the intensity should ...

This workout requires a cadence (RPM) sensor.
Torque is rotational force. This workout is all about leg strength.
We have eight 2.5 minute efforts.
2 minutes Very Hard at a RPM between 50-59
30 seconds Very Hard at an open RPM
The goal is to drop the resistance, increase the speed and see the wa...

This workout is a choose your own adventure.
There are 40 minutes broken into ten 4 minute rounds.
Each round consists of 3 minutes Moderate.
The final minute of each round, you get to choose your own intensity.
You can take a recovery or attack, but when that minute is up, you must go straight...

This is a High Intensity Interval Training (HIIT) workout.
The goal is to go as hard as possible for 30 seconds 30 times.
We have three rounds of 10 efforts.
30 seconds On
30 seconds Off
You need to have the right mindset for this workout.
All or Nothing.
Enjoy!

This workout consists of six 5 minute efforts.
For each effort the 1st, 3rd and 5th minute are Very Hard.
It is the 2nd and 4th minute that changes in intensity.
In the first round the 2nd and 4th minute are Easy.
In the second round the 2nd and 4th minute are Moderate.
In the third round the ...

This is a fun one. (We might have a different definition of fun)
Inspired by the children's game of the same name Twister, we allow chance to determine our intensity.
the workout consists of 40 minutes of continuous effort.
Every minute the intensity is chosen at random by the spin of the Twist...

This workout is all about aerobic capacity. We have two 15 minute rounds.
Each round consists of five blocks.
30 seconds Moderate, 30 seconds Hard, 30 seconds Very Hard
60 seconds Moderate, 60 seconds Hard, 60 seconds Very Hard
2 minutes Moderate, 2 minutes Hard, 2 minutes Very Hard
60 seconds Mo...

*** This workout requires a bike displaying cadence (RPM).

This workout is all about leg speed. We have ten 2 minute rounds.
For each round we will be riding at prescribed cadences increasing every 30 seconds.
10 x 2 minutes
30 seconds 70 - 79 RPM
30 seconds 80 - 89 RPM
30 seconds 90 - 99 RPM
...

Just like the walls of a medieval castle, we will be alternating between a high point and a low point.
We have three 10 minute rounds.
Each round has two intensities, Moderate and Very Hard.
We will be alternating between these two intensities every 60 seconds.

60 seconds Moderate
60 seconds V...

Three strikes and you're out.
This workout consists of nine rounds. Each round has three 30 seconds efforts.
30 seconds Hard
30 seconds Very Hard
30 seconds Sprint
with a 30 second recovery between each effort.
Can you feel a difference between each of those intensities?
Good Luck.

This is a real crescendo workout as it gets harder and harder as you progress through the efforts.
It consists of seven 4 minute efforts.
Each effort begins and ends Very Hard, with Moderate in between.
The first effort is;
15 seconds Very Hard
3:30 Moderate
15 seconds Very Hard
Every subsequen...

We start this workout with one 2 minute effort as hard and as fast as possible.
We then bring the duration all the way back to just 30 seconds at the same intensity and progressively increase the duration of each subsequent effort my 10 seconds until we have rebuilt the 2 minute effort we starte...