Posts Tagged ‘indoor cycling with power’

I swear, one of these days I will get caught up on my posts. The type “A” personality that I am won’t let me just crank through (no pun intended) to get these added to the blog. Anyway, this week I focused on 5 minute blocks.

After a long warm up which consists of a pyramid plus a couple of minutes of spin ups, we start off with the 1st of five 5 min intervals. These 5 min blocks are meant to simulate the changing pace and gearing of road or mountain bike racing. Start off in base gear then go into a tempo paced block. This is a threshold pace maintaining 95 + RPM’s and approaching your Lactic Threshold (LT)  or 90% + of your max HR and / or Power output. Next, add a few gears and slow it down, then add a few more and slow it down again. Back off for :30 sec and take a working recovery, then its back on the gas at the Tempo / Threshold pace. Back down a few gears and sprint it home.

The second interval is similar to the first with a little different variation. Again, start off in base gear, then go “uphill” by adding a couple of gears. Add a few more and slow the legs down a little more before taking another :30 sec working recovery. Back on the for a minute at tempo / threshold pace. Next add a few gears for a strength section then finish out with a fast sprint.

I’m changing up the 3rd set by doing true threshold intervals. Just like last week, these are 5 x :30 sec all out intervals followed by :30 sec easy. These will have you at your VO2 max or 100% of your max heart rate (HR) and power (watts). Shoot for 2-3 gears over your base and 100+ RPM.

The last 2 sets are a repeat of the 1st two 5 min intervals.  Be sure a take a nice long cool down after this workout and include some fast segments to help flush out the legs.

Ride strong, ride FAST!


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

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.

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!


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.