One-Hour Workout: Bike Speed Session

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

This week’s bike workout comes from coach Jason Twedt of multisport store and training center Pacific Swim Bike Run in Stamford, Conn. “This is a speed workout designed to raise VO₂ max, increase fatigue resistance and increase leg speed,” Twedt says. “The main efforts will help you ride that line between aerobic and anaerobic power which is required in racing. Cycling at this intensity level can be painful, but extremely beneficial. Minute for minute, VO₂ max sessions may provide the most bang for your buck in increasing aerobic capacity.” Twedt advises to keep your cadence between 90–100 RPM throughout the efforts. Go based off of the percentage of FTP recommended or by perceived exertion (RPE*).

RELATED: 2 Cycling Workouts To Improve Your Cadence

One-Hour Workout: Bike Speed Session

Warm-up
15 minutes easy riding at <68% FTP/RPE: 2

Main Set
10 min at 100% FTP/RPE:7
5 min easy riding <70% FTP/RPE: 2
2 min at 110%/RPE: 8
1 min at 100% FTP/RPE: 7
1 min at 90% FTP/RPE: 6
1 min at 80% FTP/RPE: 5
1 min at 70% FTP/RPE: 4
10 min at 105–110% FTP/RPE: 8
5 min easy recovery at <68%/RPE: 2

Cool-down
10 minutes of easy Riding 56–75% FTP or RPE:2–3

*RPE Scale
Level 1: I’m watching TV
Level 2: I’m comfortable and could maintain this pace all day long (sightseeing effort)
Level 3: I’m still comfortable, but am breathing a bit harder (starting to work)
Level 4: I’m starting to sweat, but can still carry a conversation.
Level 5: I’m just above comfortable, but can still talk easily.
Level 6: I can still talk, but full sentences are getting harder.
Level 7: I can still talk, but I don’t really want to.
Level 8: I can only get out short words in response to your questions.
Level 9: I am probably going to die and I hate Jason.
Level 10: Is that you God? Am I dead?

RELATED: Secrets For Short-Course Triathlon Speed

More one-hour workouts.