Be it inside or out, these two workouts from our resident Ironman 70.3 champ and coach @timrea will help get you into cycling and get those legs spinning fast.
- V02 Interval Set - start with a 10min easy spin warm up, aiming to get blood flowing, raise HR and warm up the major muscle groups used (quads, hamstrings, glutes, calves, etc.). Then we will get into the intervals, which will be 3/4x 30sec bursts with recovery and then a short warm down totaling 50-60mins.
Warm Up:
10mins easy spinning (rate of perceived exertion 2/10)
Main Set: 30secs V02 (all out) bursts with recovery- 3/4x through below
30secs hard/all-out effort (out of saddle) with 90secs easy recovery
30secs hard/all-out effort (sitting in saddle) with 90secs easy recovery
30secs hard/all-out effort (out of saddle) with 90secs easy recovery
30secs hard/all-out effort (sitting in saddle) with 5mins easy recovery
***all 30secs bursts at around 8-9/10 effort, but if any dizziness or feeling of overheating etc., please stop and let HR drop, drink some SOS and recover***
Warm Down:
5-10mins easy spin warm down to total 60mins, keeping it very easy (rate of perceived exertion 1-2/10), lowering HR and letting muscles slowly loosen up.
- Tempo Intervals - again, session will start with a warm up aiming to get blood flowing, raise HR and warm up the major muscle groups used (quads, hamstrings, glutes, calves, etc.). Then we will get into the efforts, which will be 4/5x a 4min tempo effort which is finished with a higher heart rate V02 interval. Finishing with easy warm down spin again.
Warm Up:
10mins easy spinning (rate of perceived exertion 1-2/10)
Main Set: Tempo Intervals - 4/5x through below
4mins threshold effort (seated in the saddle) with effort around 6-7/10 and straight into
30secs sprint (can be out of the saddle) with effort around 9/10 and straight into
5mins easy spin recovery with effort around 1-2/10
Warm Down:
5-10mins easy spin warm down to total 60mins, keeping it very easy (rate of perceived exertion 1-2/10), lowering HR and letting muscles slowly loosen up.