Posts Tagged ‘cadence’

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.

Enjoy!

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ImageHappy New Year!  I hope everyone who follows the cycling workouts here at SpinPipeline and TriPipeline.com are ready for another rockin’ year in 2012!  That being said, sorry for not posting for a while, but I have been “off the grid” travelling to Hawaii for the Ironman and Xterra World Championships with some of our athletes then down to South America for some pre-season training. But we are back and ready to post some more killer Indoor Cycling Workouts!

Here we go! For this week, We will focus on some more tempo pace intervals while maintaining a consistent cadence (rpm) or Power (watt) output. After a longer then usual workout, we will go into a 7 min set of tempo intervals. These will closely simulate group riding in a paceline. Start off in your base or flat road gear then add another gear. Maintain 95+ rpm (or what ever the equivilent Watts output for those of you with a power meter) for 50 seconds. Next, hit an even faster sprint for 10 seconds before returning immediately back to tempo pace. After 7 min take a 3 min easy spin in your small chainring.

Second set is a descending ladder where you start off in base gear  + 4 and maintain between 65 & 75 RPM. From there you will drop a gear every minute for 5 minutes and increase your cadence (RPM) by 5 ex: the 2nd minute you should be in base gear -3 at 70-80 rpm’s. Take an easy minute of recovery.

The last set is another set of the 50 sec at tempo pace, 10 second sprint set. After 7 minutes on this set, take another 3 minutes off. The key to this set, like the first one, is to maintain the same effort either RPM or Power Output (watts) during  all 7 tempo intervals.

Wrap up this workout with some spinups. Do 30 sec on and 30 sec recovery. 30 sec “on” is done as 10 sec @ 100+ rpm, after 10 sec increase speed by 10 rpm and finish out the last 10 sec by 10 additional rpm (120+ rpm range). Cool down with some easy sprints and some smooth pedals drills.