This workout keeps you busy, with intensity changing every minute.
Three 10 minutes efforts.
Easy, Very Hard
Moderate, Very Hard
Hard, Very Hard
Moderate, Very Hard
Easy, Very Hard
The difficulty of this workout is not having the recovery you want between each minute of Very Hard effort.
Enjoy!

Two very different efforts today. Each with their own unique challenges.
5 minutes Hard and 60 seconds Very Hard.
Repeated four times.
The 5 minute efforts are going to test your VO2 Max capacity, while the 60 second efforts are going to push you to you anaerobic limit.
Enjoy.

An abbreviated version of a vintage ARC workout by the same name, Race Rehearsals. Instead of 7 minute efforts this work consists of 3.5 minute efforts.
6 x 3.5 min
30 seconds Very Hard
90 seconds Moderate
60 seconds Hard
30 seconds Very Hard
Each intensity serves a purpose and will allow you to ...

This workout consists of four 7 minutes efforts.
1 minute Very Hard
5 minutes Hard
1 minute Very Hard
Similar to the workout out 'Top and Tail', we start and finish each effort as hard as possible, but it's what you do in the middle that makes the difference.
Your challenge is to maintain a con...

This workout is all about attitude and intent. You need to have a desire to push your limits.
We have five 5 minute rounds. Each round consists of 5 efforts.
30 seconds Moderate
20 seconds Very Hard
10 second Sprint
If you don't give the 10 second sprint everything you have, the workout will be v...

In this workout we have 21 one minute efforts, broken up into three rounds.
60 seconds On - 60 seconds Off
60 seconds On - 50 seconds Off
60 seconds On - 40 seconds Off
60 seconds On - 30 seconds Off
60 seconds On - 20 seconds Off
60 seconds On - 10 seconds Off
60 seconds On
The difficulty of thi...

This workout is not what it seems. You may think this is a series of shorter efforts, but with such short recovery between each effort, it will feel like one long effort.
There are four 7 minute rounds.
3 minutes Hard
30 seances Off
2 minutes Hard
30 seconds Off
1 minute Hard
Enjoy!

This is a classic Under Overs threshold workout.
We have three 10 minute rounds.
Each round consists of;
3 minutes Moderate
2 minutes Very Hard
3 minutes Moderate
2 minutes Very Hard
The biggest difficulty of these types of workouts is returning to the moderate intensity after the very hard inte...

Enjoy some of the short stuff. 20,40,60
This workout consist of nine 4 minute rounds. Each round consists of three efforts.
20 seconds ON
20 seconds OFF
40 seconds ON
40 seconds OFF
60 seconds ON
60 seconds OFF
This workout will wear you down.
Good luck.

Inspired by the children's board game of the same name, Snakes and Ladders consists of 16 x 2 minute ladders.
30 seconds Easy
30 seconds Moderate
30 seconds Hard
30 seconds Very Hard
The Snake is an optional 30 second sprint at the end of each Ladder.
This workout really is choose your own adven...

This workout was inspired by the conclusion of the 2022 Tour De France.
There are 5 x 5 minute efforts. Each effort is HARD from beginning to end.
However you have 3 x 20 sprints in each 5 minute effort to attack at your own discretion.
Don't die wondering.

This workout is built around a single one minute effort with which everything is compared with.
After you have established your average wattage for the first one minute effort, you have 15 efforts remaining.
9 x 30 seconds
5 x 1 minute
3 x 2 minutes
It all comes down to the first effort of the ...

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 ...

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, ...

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!

In this workout we have five 6 minute efforts.
Each effort consists of 9 steps.
60 seconds Moderate, Hard, Very Hard
40 seconds Moderate, Hard, Very Hard
20 seconds Moderate, Hard, Very Hard
Then 2 minutes of recovery.
Enjoy.

A criterium, or crit, is a race consisting of several laps around a short, closed circuit. Criterium's are a staple of local and club racing.
In today's workout we will be racing around a circuit that take approximately 4 minutes to cover. On each lap there are two climbs and one decent.
Each lap...

In a cycling race, riders have to fight to be in the breakaway.
They do this with repeated attacks, and then when they finally get away from the peloton, the riders have to sustain a hard intensity for decent period of time to capitalise on their advantage.
In today's workout you have five 5 mi...

The keirin another Track cycling event from the Olympics. It is an 8 lap race and is defined by its unusual start. Riders sit behind a little motor bike known as a Derny for the first 4.5 laps. The derny slowly brings them up to speed, about 45kph for the women and 55kph for the men, before relea...

VO2 Max efforts means something between 3 - 8 minutes long. In our case today 4 minute efforts.
You have 5 x 4 minute efforts with 4 minutes of recovery between each effort.
You want to absolutely commit yourself to each effort knowing you have sufficient recovery between each round.
Enjoy!

This one is going to challenge you. You need to get comfortable with being uncomfortable.
Coming your way is 40 minutes with no recovery.
3 minutes MODERATE
1 minute VERY HARD
Repeated 10 times.
Enjoy!

The classic AIS 33 Minute workout in reversed. The same six efforts, the same 21 minutes of hard work, but starting long and getting shorter.
This is a very different workout.
At the beginning it is all about consistency, but as the efforts get short the focus shifts to intensity.

6 minutes V...

We have two different efforts. 6 minutes and 3 minutes.
We will tackle one 6 minute effort followed by a 3 minute effort. Then repeat that 3 times.
The 6 minute effort is;
3 minutes Moderate
2 minutes Hard
1 minute Very Hard
The 3 minute effort is;
1 minute Moderate
1 minute Hard
1 minute Very ...

One of my all time favourite classes. I really hope you enjoy this.
This is as close to simulating a regular everyday bike ride as I believe you can get without fancy technology.
Let me guide you from the ARC Fitness studio in Neutral Bay into the streets of Mosman.
On this ride we will tackle...