One-Hour Workout: Bike Trainer Descending Intervals

Try this hour-long workout on the bike trainer this winter to keep up your fitness

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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 exercise physiologist, clinical/registered dietitian and USAT Level I coach Marni Sumbal of Trimarni Coaching and Nutrition in Jacksonville, Fla. Like her first trainer workout from November, Sumbal says the goal of this workout is to raise your lactic threshold in order to produce more power — without expending extra energy — so that ultimately you can run strong with good form off the bike.

Trainer Descending Intervals

Warm-up: 15 minutes
6 min easy spin
5×30 sec ON/30 sec OFF high cadence intervals in small chainring.
 Cadence should be above 100 RPM without rocking on the saddle during the 
ON segments. Upper body should stay still, while the legs do the work.
 This will make the time pass quickly during warm-up and to also quickly
 elevate the heart rate. It will also set you up for the fun of the main
set. OFF should be easy spin.
4 min easy spin, prep mind for main set.

RELATED: Form-Focused Run Session

Main set: 33 minutes
8 min ON, 3 min easy spin
6 min ON, 3 min easy spin
4 min ON, 3 min easy spin
2 min ON, 3 min easy spin
1 min ON
Same effort as above, ~9 RPE OR slightly above functional threshold.

Cool-down: 12 minutes
Easy spin

More one-hour workouts.

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