picture courtesy of Trijuice.com
Workout 1
Perform a three-minute warm-up at 65% maximum heart rate.Cycle for 1km as fast as possible. Then continue to cycle at a comfortable pace until your heart rate reaches 125 RPM and repeat for five rounds.
Perform a three-minute cool down at a comfortable pace.
Workout 2
Perform a three-minute warm-up at 65% maximum heart rate.
Bring your RPM up to 110. Every thirty seconds increase the resistance one notch until you can no longer maintain a 110 RPM pace.
Rest for three minutes and then repeat for three rounds. Perform a three-minute cool down at a comfortable pace.
Bring your RPM up to 110. Every thirty seconds increase the resistance one notch until you can no longer maintain a 110 RPM pace.
Rest for three minutes and then repeat for three rounds. Perform a three-minute cool down at a comfortable pace.
Workout 3
Perform a three-minute warm-up at 65% maximum heart rate.
Explode hard and fast for twenty seconds, recover for ten seconds and repeat for eight rounds.
Perform a three-minute cool down at a comfortable pace.
Pedal hard as possible for thirty seconds, recover for thirty seconds and repeat. Your RPM during work sets should exceed 120.
Perform three-minute cool down.
Explode hard and fast for twenty seconds, recover for ten seconds and repeat for eight rounds.
Perform a three-minute cool down at a comfortable pace.
Workout 4
Perform a three-minute warm-up at 65% maximum heart rate.Pedal hard as possible for thirty seconds, recover for thirty seconds and repeat. Your RPM during work sets should exceed 120.
Perform three-minute cool down.