New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
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 Dan Graovac, a USAT Level I coach and the owner of Boston-based GForce Multisport. “This is a good one-hour trainer ride for anyone training for a hilly race (like Ironman Wisconsin),” Graovac says. “It’s a low-cadence, high heart rate ride. This can also be done outside but it is harder to maintain both the proper heart rate and cadence.”
RELATED: Why “Hard” Courses Are Easier
Warm-up
5 min easy spin
5 min building to 80–85% of threshold heart rate
Main Set
2×20 min cadence
Cool-down
5 min easy spin