One-Hour Workout: Bike Trainer Sprint Pyramid

Photo: Nick Salazar

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s workout comes from Patrick Stoddard, a USAT-certified coach from the Dallas-Ft. Worth area. He’s used this workout during the off-season or build phase, or simply as a quick rainy day or time-constrained solution.

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Bike Trainer Sprints

• ‘ = minutes
• “ = seconds
• Recovery time is in parenthesis

Warm-up: 10’ of easy spinning then 4×30”(30”) spin-ups

Main set: 20″(40″), 40″(20″), 60″(60″), 40″(20″), 20″(40″)

These intervals should be done as all-out sprints. Go through this set 2–3 times depending on your time available, and take 5′ of recovery between each set.

Cool-down: 5–10′ easy spinning

RELATED: An Indoor Bike Training Approach From Matt Dixon

More one-hour workouts.

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