Note; This workout requires a console that displays cadence (RPM).
This workout is all about your cadence, which is how fast you are peddling, measured in revolutions per minute (RPM).
We have eight 3 minute efforts, where the RPM will increase every 60 seconds, whilst the resistance remains unchanged.
8 x 3 minutes
1 min @ 70-79 RPM
1 min @ 80-89 RPM
1 min @ 90-99 RPM
1 min off
1 min @ 80-89 RPM
1 min @ 90-99 RPM
1 min @100+ RPM
Repeat four times
Up Next in Indoor Cycling
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Unders Overs
This workout is all about building the duration of time spent riding hard and above.
There are four 6 minute efforts.
2 minutes Very Hard
1 Minute Hard
1 Minute Very Hard
2 Minutes Hard
You will have 3 minutes of recovery between each effort.We start each effort with 2 minutes Very Hard. Thi...
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40/20 Plus
This workout is a physical and mental challenge. There are four 8 minute rounds. Each round consists of 5 anaerobic efforts (Short/Very Hard) and 1 sustained effort.
4 x 8 minute rounds
40 seconds Very Hard
20 seconds Easy
x 5
Plus 3 minutes ModerateThe challenge is to have the aggression and ...
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Surges
The goal of this workout is to maintain a moderate intensity for 10 minutes with five 15 seconds very hard surges every two minutes.
This workout consists of three 10 minute efforts. Each effort has 8:45 at a moderate intensity with five 15 second surges of very hard work interspersed throughou...
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