One Hour Workout: Bike Intervals + Core Work

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

This week’s bike and core workout comes from Rhode Island-based John Houfek, who has been coaching multisport athletes through Raven Triathlon Coaching for more than 20 years. Below is Houfek’s 60-minute workout that combines bike intervals with core work. To do the workout, you’ll need a bike trainer (or spin bike if at the gym), a stability ball and medicine ball.

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One Hour Workout: Bike Intervals + Core Work

Warm-up
15-minute spin at 90+ RPM in Zones 1–2

Main Set
– Do a 5 min core series, then the 10 minute bike interval series (see below)
– Do another 5 min core series, then the 10 minutes bike interval series
– Do a final 5 min core series

Cool-down
Finish with a 10-minute bike cool-down in Zones 1-2

Core series (30–60 secs each)
• Walking lunges
• Bicycle crunches
• Front plank
• Seated medicine ball oblique twists: Balance on your butt, with legs straight and feet off the ground. Hold the ball and alternate moving it from your left hip to your right hip.
• Hamstring curls on your back with stability ball – good form, full curls, don’t rush, be smooth

Bike intervals (do each for 2 minutes for a total of 10 minutes)
• Seated spin at 90+ RPM in Zone 1–2
• Alternating 15 sec standing/seated simulated climbs at 65+ RPM in a hard gear/Zone 3
• Seated spin at 90+ in Zone 1–2
• Alternating spin as fast as you can control for 15 sec/spin 90+ for 15 sec
• Seated spin at 90+ in Zone 1–2

More one-hour workouts.