It’s no secret that I love cycling. It’s my happy place… where my worries disappear, where my best ideas spark, where I feel most alive. What else I love about it: it’s (relatively) portable. My bikes have been hauled on the roof rack cross county… from Texas to Wisconsin and Florida to British Columbia. And, this past weekend, my Argon made the trek to my hometown… because four days is far too long to not bike, obviously (and because I had workouts in TrainingPeaks). While everyone was out turkey trotting on Thanksgiving morning, I was suffering through one-minute intervals in my parents’ basement with my sister cheering me on during her run.
So, this week’s workout is a modified version of my turkey day spin 🙂
1:00 intervals
10 to 30-minute warm-up… length your choice
5x (1:00 hard + 1:00 easy)
5:00 recovery
5x (1:00 hard + 1:00 easy)
10-minute cool down
Total time: 45 to 65 minutes, depending on warm-up
Note: Because everyone is at a different cycling level, all trainer workouts should be based on YOUR perceived effort. Hard intervals may be at 21 mph for some and 17 mph for others. Go by what feels hard for YOU.
Happy cycling!
8 Comments
I love the interval workouts (while biking, running and swimming) because they keep me focused on something and make the workout go by so much faster. This looks like a good one and I can’t wait to try it out…I just wish this cold would leave my body so I can breathe and get back to training…I’ve missed a few days and am NOT happy about it 🙁
I too was on my bike trainer Thanksgiving morning while everyone else was turkey trotting! I am glad I am not the only one that opted for the bike instead of the run:) I was lucky that Sunday was warm enough here in NC to get out on the road for a ride. It was very windy, but I loved being outside on my bike. It was the icing on the cake that was a great holiday weekend!
I am really interested in trying your trainer workout…I see it happening very soon!
Finally set my trainer up, so now I can try your trainer workouts 🙂 I agree with Kecia, interval workouts are great because they make the time fly by!
I do love that bikes are fairly portable, especially if you’re willing to drive!
I think this will be nice next bike workout- thanks for sharing!
I like a longer warm-up. Great intervals. Definitely makes the time fly by!! If i am putting the effort out to set up the trainer i am going to go at least 60 minutes! 😉
Erin…I just finished this trainer workout! It was a good one and will definitely go into my rotation! Thanks for sharing and I look forward to more of your workouts in the future:)
I would definitely do this… if I had a turbo trainer :/ I’m going to buy one in the New Year hopefully.
I love hard/ easy on off sets! I do these once a week typically when I’m in training mode. I much rather do a sprint interval workout in the trainer than 3 plus hours on the trainer… Way more fun! Thanks for sharing such a great workout! I’ll have to give this one a try!