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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 Heather Gill, a coach at Energy Lab, a power cycling studio in Atlanta. “This workout is a good mix of strength work and speedwork,” she says. “Intervals after a climbing set can make you feel like you are riding through mud, but they make you strong in the long run!”
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Warm-up
10 min easy
Build intervals
1 min increasing from 80, 90, 100, 110% power (or effort) with 1 minute at 50% power in between each for recovery.
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Main Set
Repeat the entire set below three times.
4 min at 80% power at the lowest cadence that is safe for you (60-75 RPM) straight into
1 min at 105% power with high cadence followed by 1 min rest (do just the 1 min intervals 4x through)
Cool-down
6 min easy