One-Hour Workout: Tempo Bike Intervals With Bursts
This bike session from coach Andrew Dollar features some race simulation work to help you get ready for your next big event.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
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 Andrew Dollar of Nashville-based FTP coaching (Ftpcoaching.com). “This workout is designed to give a longer interval near race pace with an aggressive surge in the middle and an end like you may experience during a race,” Dollar says.
RELATED: Bike Intervals And Core In One Session
Tempo Bike Intervals with Bursts
Warm-up
10 min steady riding 65–70%
Main Set
5 min as:
20 sec at 90–95%, 40 sec recovery at 60–65%
4×7 min as 3 min at 85–90%, 30 sec at 100%, 3 min at 85–90%, 30 sec at 100%
3 min recovery at 65% in between intervals
Cool-down
5 min easy spinning at 60–65%