This week’s bike workout comes from two-time XTERRA world champion Lesley Paterson.

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

This week’s bike workout comes from two-time XTERRA world champion Lesley Paterson, who coaches age groupers through Braveheart Coaching. “This session helps to build strength and to teach the body fast neuromuscular firing on fatigued legs,” Paterson says.

RELATED: Photo Shoot With Lesley Paterson

One-Hour Workout: Bike Strength to Speed Convertor

Warm-up
10 min building intensity to 80% of max heart rate
Every 2 min, increase cadence so you’re finishing at 120 RPM

Prep Set
5×20 sec out of saddle sprints in a tough gear (cadence 50–60 RPM), with 40 sec easy spin in between each one.

Main Set
3×12 min 40K (Olympic race pace) intervals as:
4 min at 50–60 RPM
4 min at 110 RPM
4 min at 85–90 RPM

(3 min easy spin recovery after each)

Do an out-of-saddle sprint for the first 10 sec of each 4 min to settle in to gear and cadence. Take extra time to spin easy and cool down if you have more than an hour.

RELATED: The Benefits Of A Strong Core

More one-hour workouts.