Workout 1 - Maximum Aerobic Speed Test
This is a 2 mile time trial. Make this your first workout as all others will be based on this.
In a perfect world you will get a 2 mile time, an average RPM number, a 1 min recovery heartrate, and a 2 min recovery heartrate
A Good Time?- Athletes should be under 5 min
Average RPM's- about 63-64 should get you under 5
1 Min Recovery- 25 BPM is good
2 Min Recovery- 50 BPM
Workout 2 - 10-20's
10-20's are a nice intro to interval work. We generally do these is sets of 8. Each set takes 4 min.
Pace – 120% of the average RPMs' from the 2 mi test. This means if you averaged 60 RPM's you sprint at 72 RPM's
Rest- 1 min between sets or until heart rate drops to 60% of age adjusted max.
Sets 2-3
Total time- about 15 min
Workout 3 - Time Trials
Similar to the 2 mile Maximum Aerobic Speed Test ( workout 1) we will get times for 3 miles, 5 miles, 7 miles, and if you have some masochist in you 10 miles. Pick a distance, ride it, record it.
Pace- try to hold a pace 5 sec over your mile time from the 2 mile MAS Test ( workout 1)
Workout 4 - 20/10, 10/20
This is the beginning of Tabata's. The Tabata protocol calls for 20 sec all out followed by 10 sec of rest. ( you barely move the pedals). We do one set of 8 x 20/10 ( 4 min) and then follow with a 8x 10/20 set ( 4 min)
Rest- 1 min between sets or until heart rate drops to 60% of age adjusted max.
Total time- about 15 min
Pace- 110% of MAS for 20/10, 120% for 10/20
Workout 5 – Descending Ladder .6-.5-.4-.3-.2-.1
In this ride you try to hold your 110% MAS pace for every interval. In my case my MAS is 64 RPM's, so I try to ride each interval over 70 RPM.
Rest- 1 min between sets or until heart rate drops to 60% of age adjusted max.
Total time- about 10-12 minutes.
Workout 6 - Three Periods ( I love this one for our hockey players)
20/10 x 8
Rest 1 min
30/30 x 4
Rest 1 min
10/20 x8
Total 14 min
20/10's are 110% of MAS, 30/30 are also 110%, 10/20 120 % ( this means if you your MAS is 60, the speeds are 66, 66, 72 RPM's)
Workout 7 - Descending Calorie Ladder 50-40-30-20-10
Ride at 110% of MAS for each calorie count. Rest 1 min between. Approximate time 12 min.
Workout 8 - .4's x5
Ride .4 miles under 1 min. Rest 1 min or until HR hits 60%
Total time 8 min
Workout 9 – 30/30 x 10
Ride 30 sec on 30 sec for 10 reps
Time 10 min
Workout 10 - 15/15
Ride 15 on, 15 off for 10
Time 5 min
Workout 11 - 100 Calories for Time
Just go for it here. Athletes will break 7 min.
Workout 12 - Modified Death by Bike ( this is a modification of a Crossfit bike workout)
100 cal for time
Rest 2 min
50 cal for 2 min
Rest 2 min
25 cal for time
14-15 calories per minute is a pretty good pace.
My best is slightly under 7 min for 100, 3:20 for 50 and 1:40 for 25
( PS- this is a tough one)