Posts Tagged ‘cycle strength’

Today’s workout is a mix of intervals and some big gear, low cadence work. The warm up is more spin ups, similar to the last workout I posted. Start off at : 30 sec in an easy gear as fast as you can pedal until you start to bounce around in the saddle (think of a paint shaker), then back off the pace just slightly. From there increase to 2 sets of :45 sec spin ups then a final one for 1 minute.

The first interval is 10 min where the pace changes every :30 sec. The first couple of minutes are easy in base gear or +/- 1 gear. From there, the pace and gearing varies with some fast and some big gear, low RPM work.

Next is a set of five, 2 minute intervals with :30 sec recovery or a 4:1 work to rest ratio. The key segment of this is the :45 sec at tempo pace where you really need to focus on maintaining a consistent pace of +/- 2 RPM or +/- 5 watts over all 5 intervals.

The final set today is a hill set which is broken up as 6 min up the hill, 1 min standing at the top of the hill then 3 min back down. Start off the 1st couple of minutes easy then add gears as you go up. IN the middle, the road “flattens out” and you have a :30 sec easier stretch before dig in for the last 2 minutes.

Finish up with an easy 10 min of quick spinning and back down a gear every 1-2 minutes and work on getting your heart rate back down to the low 100 range.

Ride strong, ride FAST!


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.


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!


Today’s workout is all about tempo pace and maintaining consistent power output. The first set is 5 x 5 min intervals. The first 2 minutes is spent pushing a bigger gear then you are used to at 95+ RPM. Take a short break then you will switch into a larger gear for :45 sec, then an easier gear at 105+ RPM for :45 sec followed by a minute of recovery. The key is to maintain the same pace / power output throughout all 5 sets. This set really translates well to riding outside and helps you ride faster in that larger gear while still maintaining the 90+ cadence.
Next is a power interval set where you maintain 90+ RPM through 3 gear changes and only a :15 sec recovery for each set.
The final set is 7 sets of :30 sec spin ups. Pedal as fast as you can while still maintaining good form, little to no bouncing in the saddle and controlled upper body.


It’s been a while since I posted a workout, sorry about that. I have actually been able to get outside and ride for the first time in months and not train in the basement. Anyway, this workout has a hill set plus some tempo work that gets progressively harder. The hill set is straight forward, 6 min up, 1 min standing and 3 min down.

The main set is 6 sets of :40 sec at pace, :20 sec recovery. This set will be repeated 3 times and each set is 1 gear harder than the first. Really helps build your power and strength on the bike by learning to ride at a higher cadence then you are used to.

This workout focuses on cycling power in Watts. The best way to determine your base or functional threshold power (FTP) output is to perform a cycling field test. If you have done this teat and you know your FTP, you will start off at 70% of your FTP in the 1st set. If you don;t know your FTP number, that is ok, we can get you close with this workout as long as you have the ability to read power in watts. Many of the new spin bikes (i.e. Keiser) have this reading available.

After the warm up, we do a 5 x 1 min on / :20 sec off and increase a gear as you go. This should get you good and warmed up fr the 1st main set.

This set is hard and focuses on consistency throughout the workout. Start off in your flat road gear (approx 70% of your FTP) and check your power output after :20 – :30 sec. Remember this number and maintain within +/- 4 watts. Now it gets harder. Minutes 3-4 increase your power output by 10-20 watts. To do this you will need to increase a gear and/or increase your cadence. Maintain this power output +/- 4 watts for the entire 2 minutes. The back down your gears and recover for a full 2 minutes. Repeat this set 3 times.

The last set is a 2.5 min interval set with :60 sec of recovery built in.

Good luck with this one and really focus on the consistency, especially in the later intervals!

Hill Simulation today! Start off with the standard warm up of 5 min with 3 x :30 sec sprints to get the blood flowing. First set is 10 min of :30 in the saddle at your tempo pace (90+ RPM) and the 2nd :30 sec is standing@ 70+ rpm. Add 3 gears from your flat road then repeat

@nd set is a 10 min hill where you start at flat road -1 gear, then add a gear every minute for 6 minutes. At minute 6, stand for the entire minute. Minutes 7-10 sit back down and back down a gear every :20 sec until you get back to start. The last set is a set of 2 min intervals that changes every :30 sec. First :30 is at flat road pace. Second :30 is flat road + 3 and stand. Third :30 is flat road -1 and sprint at 100 + RPM and take the last :30 sec as recovery.

Good hill simulation that will really work the slow twitch muscles as well as simulate real outdoor riding conditions.