One-Hour Workout: Bike Interval Mix

This trainer session from coach Heather Gill combines hard VO2 max intervals with long, steady efforts to train different energy systems.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

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

This week’s workout comes from Heather Gill, a coach at Energy Lab, a power cycling studio in Atlanta, Ga. “I love VO2 max intervals—mentally I just know that I can do anything for one minute, so I think I just go into it with an attitude that makes it easy,” Gill says. “Other folks like keeping the power in an easier range and maintaining it for longer. I think the combination of the two makes for a workout that will please everyone while training different energy systems.”

RELATED – One Hour Workout: Bike Intervals + Core Work

Warm-up
10 min, including four 60-second spin-ups from 80–110 RPM cadence

Main Set
8×1 min at 100–110% FTP followed by 1 min rest
4-min recovery period

Repeat twice with 3 min recovery in between:
2 min 85% power, 90 RPM
3 min 90% power, 80 RPM
2 min 95% power, 70–80 RPM
2 min 80% power, 100 RPM

Cool-down
Easy as necessary or until you complete the hour

More one-hour workouts.

Jan Frodeno Reflects on His Final Ironman World Championship

Immediately after finishing 24th place at his final Ironman World Championships, the Olympic medalist (and three-time IMWC winner) explains what his race in Nice meant to him.

Keywords: