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Workouts

One-Hour Workout: 95% And 105% Bike Intervals

This bike session can be done on the trainer or on the road.

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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 Dave Sheanin, a coach for D3 Multisport (D3multisport.com) in Boulder, Colo. This is a great trainer workout but can also be done on the road. If you don’t ride with power, use RPE. You’re riding right around threshold for the efforts. If you have more time, you can extend this workout by adding 1–2 more 5 min efforts.

RELATED – One-Hour Workout: Bike-Run Race Prep

Warm-up
15 min easy

Main Set
3×5 min at 95% with 3 min recovery at 55%
10 min easy spinning at 55% after intervals
5×1 at 105% with 1 min recovery at 55%

Cool-down
10 min easy

RELATED – One-Hour Triathlon Workout: Over-Under Bike Session

More one-hour workouts.