One-Hour Workout: Tempo “Hills” Bike Session
This workout is designed to work at tempo effort while incorporating different cadence levels.
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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 Andrew Dollar of Nashville-based FTP coaching (Ftpcoaching.com). “This workout is designed to work at tempo effort while incorporating different cadence levels,” he says. “The lower cadence training helps simulate hill climbing and can better prepare athletes to manage exertion levels on hills during a race.”
Warm-up
10 min building to steady Zone 2 or 70% effort
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Main Set
Repeat 4x:
3 min at 70%
3 min at 80% low cadence (40-50 RPM)
1 min at 65%
3 min at 80% normal cadence (85-95 RPM)
2 min at 65%
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Cool-down
5 min at 65%