Indoor Cycling Workout for 1-12-2011

Posted: January 12, 2011 in Indoor Cycling Workouts
Tags: , , , , ,

Today’s workout includes a mix of a few different areas to help with making it less monotonous. To start off, there is a pyramid workout where you will vary the gears and cadence to help work on varying your speed and cadence over a wide gear range. This set is designed to be a more aerobic set with your heart rate in the Zone 2-3 range.

There is also 2 different sets of what I call “Up and Downs” or harder, out of the saddle efforts with short rest intervals.  The goal is to keep your cadence (RPM) above 65. These sets will help with leg strength and climbing ability.

I also included a tempo pace set and an acceleration set. In the acceleration set, you spin your legs up to a cadence of 120 quickly, and hold for 10-15 seconds, slow down then repeat.

Enjoy!

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