One-Hour Workout: Bike Sprints To Failure
Just because it's winter does not mean you have to reduce intensity on the bike! Hold on to (or build) high-end speed with this session.
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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 coach Tony Zamora of TZCoaching. “This workout can be done on the trainer, or out on the road. Just make sure you have cab money to get home!” Zamora jokes. “I like this workout as it keeps that high-end speed and keeps you training at a high heart rate and power, when a lot of people tend to reduce that intensity during the winter. I think still having at least one high intensity workout a week will keep you ready for harder efforts come the spring time!”
Warm-up
3 min easy, small chain ring.
5 min big chain ring, gradually picking up the speed every minute until at about 80% of perceived effort.
5 min at 80–90% effort with the last 30 seconds at 100%.
2 minutes easy pedaling.
RELATED: High Intensity For High Performance
Main Set
5×6 min efforts with 2-min recoveries.
Efforts are as follows:
2 min at 85%
2 min at 100%
1 min at 110%
1 min at 120%
RELATED – One-Hour Workout: ‘Kitchen Sink’ Bike Trainer Workout
Cool-down
5 min easy spin. Cadence should be over 100 RPM.