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One-Hour Workout: High-Speed Cycling Session

It’s best to do this tough session when you are most rested and will have the energy to hit your highest numbers for the week.

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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 Marilyn Chychota, a former elite cyclist and triathlete turned coach for Endurance Corner. Cychota advocates incorporating VO2 Max training—the 90–100 percent effort zone where maximal top speed gains are made—especially for short course training. She warns that with high-speed gains there are also high risks, making your warm-ups and cool-downs essential.

“It’s best to do this session when you are most rested and will have the energy to hit your highest numbers for the week,” Chychota says. “The work-to-rest ratio needs ensure that you get maximal recovery after every interval. For a well-trained athlete, that’s equal work to rest, but it may be more rest to make sure that you continue to hit the high numbers.”

RELATED – One-Hour Workout: Best Time Trial Cycling Intervals

Warm-up
5–10 min easy
3x(30 sec right leg only/30 sec both legs/30 sec left leg only/30 sec both legs)
2 min spin easy

Main Set
5×30 sec hard/30 sec easy
5×1 min hard/1 min easy
5×2 min hard/2 min easy
5×1 min hard/1 min easy
5×30 sec hard/30 sec easy

Cool-down to total time 

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