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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 John Heuisler, who is co-owner of Between the Lines Coaching in Baltimore (He can be found on Twitter at @racebetter). “I love riding outside but an hour ride on a trainer can be a far more productive investment of time compared to an hour outside,” he says. “Plus, being on a trainer is a great opportunity to do some single leg drills. They’re difficult to do when riding outside, but are an excellent tool for improving your pedaling efficiency and leg strength.”
10 min easy, include 3×1 min at 100+ RPM
5x(1 min right leg only/1 min both legs/1 min left leg only/1 min both legs)
25 min total:
5 min endurance (55–65% of FTP or RPE 4)
4 min at 85–90% FTP (RPE 6+)/1 min endurance
3 min at 95–105% FTP (RPE 7+)/2 min endurance
2 min at 105–110% FTP (RPE 8+)/3 min endurance
1 min at 115–120% FTP (RPE 9)/4 min endurance
5 min easy