Ben Hoffman’s ‘Burn Baby Burn’ Trainer Session

“I don't love riding my trainer in winter,” says Hoffman. “But sometimes it has to happen, so I turn to this 2+ hour workout for some quality efforts.”

Photo: John David Becker

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Much of the country is covered in snow, and many of our kitchen counters are covered with holiday cookies, pies and the like.

There’s nothing wrong with a bit of off-season indulgence, but if you’re looking for a serious indoor workout to counteract some of that caloric intake, you might enjoy Kona runner-up Ben Hoffman’s “Burn Baby Burn” holiday calorie-burner trainer session.

“I don’t love riding my trainer in winter,” says Hoffman. “But sometimes it has to happen, so I turn to this 2+ hour workout for some quality efforts.”

Warm Up

20:00 easy
10 x :30 high cadence / :30 rest
3:00 easy

Main Set

5 rounds of 3 x 4:00 / 1:00 rest as:
#1 @ Half Ironman pace, #2 @ 40-km pace, #3 @ 20-km pace
2:00-3:00 easy between each set

Cool Down

10:00 easy

“I love the build in intensity as you begin to fatigue,” Hoffman says. “It makes you stay sharp and engaged all the way to the end. Make it burn!”

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