Biking

#1.

  • 15 minute warm up
  • 5 x 5 minutes at quick pace with 1 minute recovery between
  • 15 minutes in low cadence (hard gear). Put in big gear and add some tension and get into your aerobars and pedal slowly. It should feel like your brakes are on
  • 5 x 2 minutes spin fast with 30 seconds easy spin between. Spin pretty quick, but not like a madman – find a groove.
  • 10 minute easy spin cool down

#2.

  • 10 minute warm up
  • 5 minute spin fast
  • 5 minute big gear
  • 5 minute spin fast
  • 10 minute big gear
  • 5 minute spin fast
  • 15 minute big gear
  • 5 minute spin fast
  • 10 minute cool down

#3.

  • 15 minute warm up
  • 30 minutes at fastest pace you can without killing yourself
  • 15 minute cool down

#4.

  • 10 minute warm up
  • 5 minute spin fast
  • 5 minute big gear
  • 5 minute stand up
  • 5 minute cruise
  • Repeat these as many times (4) as you would like
  • 10 minute cool down
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