Posts Tagged ‘anaerobic workout’

I’m a few weeks behind in getting this workout posted. It’s amazing that time goes by so quickly.  Anyway, this cycling workout is back to the harder, interval type sessions that I enjoy teaching. Start off with an easy warm up then hit the meat of the workout.

The first set is a series of six 2 min intervals. Start off in base gear @ 90 RPM and maintain a nice steady pace (+/- 2 RPM or +/- 5 Watts) for the entire 2 min. Then take an easy :30 sec in base gear -2 then on to Interval #2. For the second one, add 2 gears and maintain 80 + RPM. The 3rd one is base gear +4 @ 70 RPM, and the 4th interval is base gear -2 @ 100 RPM. Next is the 5th interval which is back to base +2 @ 80 RPM, then the 6th interval is base gear +1 @ 95 RPM. After the 6th interval, take an easy 2 min in base gear -2.

The second set is a 5 min random interval Start off in base gear. From there, add a random gear of up to 4 over base to -2 under base every :30 – :60 sec. For example, start off in base gear for :30 sec, then add 2 gears @ 80 RPM for :45, then add another gear @ 75 RPM for :30 sec, etc.

Next is a threshold interval set which cinsists of 6 :30 sec intervals. These are near an all out effort performed at base gear +2 at 100+ RPM. Consistency is the key here and the goal is to maintain the same pace (RPM or Watts) throughout all 6 intervals. Your heart rate should reach Zone 4 to Zone 5 by the last interval.

Finish up with some :20 sec intervals to “shake” the legs out with some high cadence spins. Cool down for another 5-10 min to be sure and bring the heart rate down at a nice slow pace and give the legs time to recover. Image


Hills! This workout will simulate riding varying terrain with a set of four, 5 minute hill intervals. Easy warm up followed by a 3 min random interval to be sure the legs are good and ready for the hills. Essentially, the 4 hills have the same format: 4 min of low cadence work, 60-85 RPM, followed by 1 minute of fast spinning at 100+ rpm’s. This should be slightly easier on your cardiovascular system by keeping your heart rate at a lower range and out of the higher VO2 max range. You may still get up to the Anaerobic range (80-95% of max HR). The hills are defined in the table and vary slightly between them.

After the hills, you will hit a short, threshold set just to see what you have left in the legs. These are 3 x :30 sec on, :30 sec of recovery at a very high (Rate of perceived exertion of a 9+). The key with these is a consistent pace, either the same RPM or the same power output (Watts) across the intervals.

Finish up with a longer cool down to help flush any lactic acid out of the legs.


In this week’s SpinPipeline, we will do LOTS of short intervals. This workout will really test your aerobic and anaerobic capacity and help to increase your VO2 max levels. Short recoveries (:15 – :20 sec) so take advantage if every second yet don’t take any extra!

First set is 4 x 1 minute intervals with :20 sec recoveries. The first on is at your base gear (gear you can easily maintain 90 RPM’s) and pedal at 90-100 RPM’s for :60 sec. After the :20 sec recovery in your small chainring or shift up 2-3 gears, go for another :60 sec in your base gear but maintain 5 RPM’s faster than where you were on the 1st interval. The 3rd interval is at base gear -1 gear and maintain 100+ RPM’s for :60 sec. Final interval is base gear +2 @ 80-90 RPM’s. Don;t forget you get :20 sec of recovery between intervals!

The second set is what I like to call Power Intervals.  You will do 5 sets (5 minutes total) of this. Basically, you add a gear every :15 sec (3 gears  or :45 total) and maintain 90+ RPM. Start off in your base gear at 90 RPM, : 15 sec later, add a gear and maintain 90+ RPM. :15 sec later, add another gear and keep the pace at 90+ RPM’s. Back down 4 gears or back down 2 gears and go to your small chainring for :15. Then hit the same set again for 4 more times. I think the 4th set is always the hardest. But like all of these workouts, keep it consistent from 1 interval to the next.

The 3rd set is the same as the 1st set with the 4 x :60 sec intervals at different gears. The final set is another power interval set with the goal to maintain or increase your pace over what you did in the 1st power interval set.

Finish up with some easy :30 sec on / :30 sec off intervals plus an easy spin and stretch.

I’m still a little behind on my weekly workout posts, but I should be caught up soon!  This one is a mixture of aerobic, anaerobic and some real riding simulations. Focus on your power output and/or your RPM’s and keep it consistent throughout the interval. The 3rd set will be tough so be sure to really focus on the consistency in either your power output or cadence (RPM’s).

The first set is an extension of the warm up. Start off in base gear and spin at 90 + RPM’s for :60 sec. Take a :20 sec recovery in you small chainring or by shifting down 2 gears. Next is a :60 sec interval at base gear + 1 at 85 RPM’s, then a :20 sec recovery (same as the 1st minute). Followed by another :60 sec interval at base + 2 and this time 80+ RPM for :60. Take an easy minute then repeat the entire set.

Four minute intervals make up the second set. Start off in base + 1 and pedal at 95 + RPM’s for :60 sec, then the pace changes every :30 sec. Rather then explain it here, it will be easier to follow the chart below. Repeat the 4 minute intervals for 4 sets or 24 total minutes including the 2 minutes of rest between sets.

Finally, finish up with some 2 minute intervals. These are time trial type efforts and the goal is to maintain a consistent power output with your power meter. If you don’t have a power meter, keep a consistent RPM (+/- 2 RPM’s) for the entire 2 minutes. :20 sec recoveries then repeat 2 more times.

Cool down for 5-10 minutes and be sure to stretch well afterwards.

Apparently, I have been half slacking on my weekly cycling posts as I added the workout to my template, just didn’t update it to the blog. I’m not making excuses, but the spill I took on the bike must have taken a greater toll then I thought…anyway here is the workout for this week.

7 min of warm up: 2 min easy, 1 x :30 sec  @ 90 RPM, @ 30 sec easy. 3 :40 / :20’s each one get faster.

The main set consists of 3 sets each of some 3 minute intervals, 2 minute intervals and 1 minute intervals. Start off with 3 sets of 3 minute intervals.

  • Start off in your base gear (90 RPM gear) then add a gear. Maintain 95+ RPM for the first minute. If you are using a power meter, keep the power consistent (+/- 5 watts) during the 1st minute. Then add a gear and keep the cadence over 90 RPM (same protocol if using a power meter). Spend the last-minute as :30 sec +1 more gear 80+ RPM and :30 sec +1 more gear at 85+ RPM. Take 1 min of rest between intervals.
  • For the 2 minute intervals, start off the same (Base gear +1) but this time only maintain 90+ RPM. And again, if you are using a power meter, keep the power consistent (+/- 5 watts) during the 1st minute. Add 3 more gears and spin at 75 RPM or faster for :30 sec, then back down 4 gears and spin at 100+ for the last :30 sec. 1 min rest between intervals.
  • The last section is 1 min intervals. These are time trial type efforts: hard, steady state efforts. Like before, the plan is your base gear +1 @ 95+ RPM. Keep the same consistency between all 3 intervals by maintain the same RPM (+/- 2 RPM) or the same power output (+/- 5 watts). These should be very hard to maintain the efforts pushing your anaerobic / lactate threshold. 1 min recovery between each interval.
  • Finish up with some :40/:20’s – :40 sec of work, :20 sec of recovery. Rather then describe the changes, you can see them in the list on the chart. Don’t forget to spend 5 min spinning easy when you are done!


For this week’s Cycling Workout, I again focused on intervals that are a good complement to cyclocross racing and training. With cyclocross, you have a variation of speed, intensity, obstacles, terrain and course types that will keep you on your toes (sometimes literally) throughout the course. The hard part is you repeat the course multiple times during a 45 – 60 min race all performing at “redline” or 90+% of your max Heart Rate.

Enough of the background, time to get to the workout. Start off with :20 sec bursts of 110+ RPM followed by :20 sec recoveries in an easy gear at 90 RPM. After 3 minutes, add a gear and continue the :20 sec on/off. This should get the legs and the heart warmed up and ready for the next set. A descending ladder set is next with 2 sets of (1) 2 min at 100+ RPM in your flat road gear +1 (2) 1 min  at 100+ RPM in your flat road gear +2 and finally (3) :30 sec at 100+ RPM in your flat road gear +3. 1 minute recoveries between each of the “on” efforts.

Next is 2 sets of hills to help build the leg strength for the climbs or off the bike efforts that are always fun when racing cross. Start off in your flat road gear, then add a gear every :30 sec, up to 4 additional gears. RPM’s should drop by approx 5 rpm for each gear you add.  Spend the next minute standing at 60+ RPM, then back down in the saddle and drop 1 gear every :20 sec. 90 sec easy spin for recovery between the sets.

Finish up with some :30 sec and then some :20 sec intervals to work on accelerations when coming out of turns, off the bike efforts, etc. (1) 4 x :30 sec efforts in your base gear +1 @ 105+ RPM, :30 sec recovery in the same gear (85-95 RPM) (2) 3 x :20 sec sprints in the same gear (base +1) and the same 105+ RPM Pace. The key with this set is consistency across the intervals. Maintain the same RPM (+/- 2 RPM’s) or if you use a Power Meter, keep the Watts (+/- 5 watts) in order to continue to build the muscle memory.

Cool down with some easy sprints to shake the legs out and always stretch when done.

Good luck with this workout and Happy Training!


This will be the first of many indoor time trial cycling workouts geared towards triathletes. These are the hardest to do but are have the most impact when teaching our bodies to push bigger gears more efficiently and at higher RPM’s.

In this workout, there are 2 sets of 10 min time trials with a 5 min recovery between sets. The speed ramps up throughout the set and ends up at 120 RPM’s or faster for the last 60 seconds. The last set is what I call 20 second killers. Twelve sets of: 20 seconds easy, 20 seconds @ 120 RPM, 20 sec easy and 20 sec standing sprint.

Hard but effective workout that should only be done 1-2 times per month.