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.
15 min easy
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%
10 min easy