Bike Workout #1 Aerobic Strength/Interval Workout Warm up for 10 minutes, gradually increasing the intensity from Zone 1 to zone 3 [ish]) Ride at a hard pace for 3 minutes (zone 4, [85 - 90% of MHR] approximately race pace, 90 - 95 rpms, think "360 degrees pedaling". Ride at an easy pace for 3 minutes Repeat this 3 times Spin at a easy pace (zone 1 [55 - 65% MHR]) for 5 minutes Ride at a hard pace (zone 4 which is approximately race pace, 70 - 75 rpms, large/hard gear, think "circles of power") for 3 minutes Ride at an easy pace for (zone 2) for 3 minutes Repeat this 3 times Cool down with 10 minutes at an easy pace |