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. This spike in intensity is designed to immediately put you into difficulty. From there the challenge is balancing the intensity and fatigue for the full 6 minutes.
This is a solid workout so expect to push yourself hard today.
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4 x 8 minute rounds
40 seconds Very Hard
20 seconds Easy
x 5
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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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2 Minute Efforts
This workout is about approaching each two minute event as a completely seperate event.
The first 4 efforts are sub-maximal efforts, meaning you go hard whilst still holding something back. These efforts are about preparing yourself physically and mentally for the maximal efforts to come.
The fi...
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