One-Hour Workout: Risk And Reward Cycling Workout

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 Katie Malone, the owner of Malone Coaching based in Landrum, S.C. She views the “risk” of this workout as going fast out of your comfort zone, with the “reward” of improved fitness. “I think we all tend to have a rather conservative view of riding the bike,” she says. “We don’t like to get too uncomfortable. It is one thing to go out and ride hard during intervals but to really push yourself for a longer period is…well, it’s hard!” She encourages athletes to breathe hard, sweat and let your heart rate sky-rocket during this 30-minute main set.

RELATED: Triathlon Nutrition On Long Bike Rides

Risk and Reward Cycling Workout

Warm-up
20 min, which should include 10 min just riding (cadence 90 RPM) and then 5×1 min FAST intervals with 1 min easy after each. Yes, I know—this is pushing it right from the start, but this is a short quality workout!

Main Set
30 min

Pick a route where there are few stops and ride fast (please do stop at stop signs). Your heart rate should be as high or higher than it is when you race; this is all about speed and effort. Please practice your hydration/nutrition since that is part of the focus too.

Cool-down
10–15 min easy spin in the little chain ring the entire time, with a cadence of 90+ RPM

RELATED: Get Faster On The Bike (Without Training More)

More one-hour workouts.