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Workouts

One-Hour Workout: High Cadence Bike Workout

This week's session will get your heart rate up and force you to work hard.

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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 Stephanie Liles of TriAttic in Tallahassee, Fla. “This is a great workout to get your heart rate up and work hard,” Liles says. “If you do not have a bike computer, you can count one leg to see how many times your knee comes up [one full revolution] in 10 seconds, then multiply by 6.  That is your RPM.”

RELATED: What Is The Ideal Bike Cadence For You?

You can do this workout on a flat road or bike trainer.

Warm-up
15 min easy spin

Main Set
Include 6×3 min at 105+ RPM with 2 min recovery at 90 RPM

Cool-down
Until you reach 60 min

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