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Workouts

One-Hour Workout: Building Bike Intervals

Use this workout to build muscular endurance and learn how to finish strong in a race.

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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 workout comes from coach Tom Manzi, a USAT Level II certified coach who has served as the regional manager for Joe Friel’s Training Bible Coaching. During this workout, as the hour goes on, the interval time decreases as the effort level increases. Manzi says he uses workouts like these to help his athletes build muscular endurance and finish strong in a race.

RELATED: Three Interval Sets To Improve Speed On The Bike

Building Bike Intervals

Warm-up
Start at an endurance pace with some fast pedaling efforts for 10 min

Main Set
3 tempo intervals with 5 min between each
15 min at upper aerobic intensity
15 min at just below threshold
10 min all-out effort

Cool-down
Easy to reach one hour

More one-hour workouts