Indoor Cycling

Indoor Cycling

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Indoor Cycling
  • Compare & Contrast

    This workout requires a console that displays Cadence (RPM).
    Some like it fast, some like it slow. This workout has both.
    There a four rounds of 6 minute Hard.
    Each rounds consists of
    1 minute @ 60 RPM
    1 minute @ 100 RPM
    1 minute @ 60 RPM
    1 minute @ 100 RPM
    1 minute @ 60 RPM
    1 minute @ 100 RPM
    A...

Extras

  • Double Or Nothing

    How hard you can work depends on how long you have to work for.
    This workout will give you a lesson in the difference time makes to you intensity.
    There are three rounds, each round consists of 6 efforts.
    10 seconds Very Hard
    10 seconds Off
    20 seconds Very Hard
    20 seconds Off
    40 seconds Very Ha...

  • Front Loaded

    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...

  • Odds Or Evens

    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.

  • The Full 180

    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!

  • On The Edge

    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...

  • Back It Up

    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...

  • Fartlek OG

    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...

  • 5 Minute Test

    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...

  • V02 Max Pyramid

    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!

  • Chase It

    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...

  • 3 Cubed

    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!

  • 15 Too Many

    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!

  • Rectangles

    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...

  • Down By 30

    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 ...

  • We Need To Torque

    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...

  • Steady State For Those That Want It

    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...

  • 30 for 30

    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!

  • W

    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 ...

  • Twister

    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...

  • What Goes Up

    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...

  • Top Gun

    *** 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
    ...

  • Castle Walls (Remastered)

    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...

  • Strike Out

    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.

  • Closing In

    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...