Hard to believe it’s April already.  Out here in the midwest, the weather has been incredible and enjoying riding outside with shorts on much earlier then in years past. This has led me to this week’s cycling workout. This workout is essentially 3 sets: a 10 min set, a 9 min set and an 8 min set.  All are a little different, but good tempo  pace sets that you can do either inside or out.

The first set is essentially some a long interval set changing gears from your base gear to +3 and -2 from there. Start off easy, then after the 3rd minute or so, start to add in some tempo to threshold pace efforts. The idea is to simulate changing terrain and changing pace.

Next set is a true tempo pace effort set. :50 sec in base gear @ 95 + RPM then a :10 sec sprint of at least a 10 rpm increase.  Repeat this 8 more times. The key is to maintain the same pace / effort (RPM or Watts) during the :50 sec segments. Recover for 2 minutes before heading onto the last set.

The last one is a hill simulation. Start off in base gear -2 then add a gear every :45 sec for 6 minutes. Then start backing down the gears every :30 sec. Spend the last gear out of the saddle.

Finish up with a warm down set of :20 sec @ 90 RPM’s and :20 sec @ 100 for 4 minutes. Then cool down for another 10 minutes,Image

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