* This workout requires a console with cadence (RPM)
How fast can you pedal with a fixed resistance?
We have four 6 minute rounds.
Each round has three builds, you start each build with complete recovery then gradually build up the speed until you are ultimately sprinting.
10 Seconds OFF
10 Seconds 60-69 rpm
10 Seconds 70-79 rpm
10 Seconds 80-89 rpm
10 Seconds 90-99 rpm
10 seconds SPRINT
The next build is 20 second intervals and the final build is 30 second intervals.
The key to this workout is that the resistance remains the same for the entire round. The only variable is cadence (RPM).
Enjoy!
Up Next in Indoor Cycling
-
Andrew's Favourite Workout #5
In the sport of Track Cycling there is an event know as the Points Race.
It is 40 km for the Men and 25 km for the Women, this takes approximately 45 minutes to complete. However it is not a race in the traditional sense. The winner is not determined by the rider that simply crosses the finish li... -
Andrew's Favourite Workout #4
Based on the race strategies of a 2000m rowing race, this workout consists of four 7 minute efforts.
1 minute Very Hard
3 minutes Moderate
2 minutes Hard
1 minute Very Hard
The idea is, you attack the start of the race, before settling into your race rhythm. When you are through halfway, you begi... -
Andrew's Favourite Workout #3
This workout is all about mental toughness is the face of uncertainty.
There are eight efforts in total.
2 x 5 minutes
2 x 4 minutes
2 x 3 minutes
2 x 2 minutes
What is unknown is in what order you will be presented with these efforts.
The goal for each effort is to maintain a Hard intensity fr...
4 Comments