5 Of The Best Cycling Workouts That Boost Your Power and Endurance

2. 10-SPEED INTERVALS FOR PEDALING EFFICIENCY

  • Warm Up: 15 Minutes
  • All Out at 90-110 RPM: 10 Seconds
  • Recover: 20 Seconds
  • Pedal Easy: 5 Minutes
  • All Out at 90-110 RPM: 20 Seconds
  • Cool Down:

These lightning-fast efforts help you develop a fluid and efficient pedal stroke and cadence. Pedal as hard as you can for 10 seconds in a gear you can push 90 to 110 RPM with effort, then spin easy for 20 seconds. Repeat for 10 to 15 minutes. Rest 5 minutes. Do another set.

3. HILL CHARGES TO CLIMB STRONGER

    • Warm Up: 15 Minutes
    • Out Of Saddle Climb: 30 Seconds
    • Recover: 30 Seconds
  • In The Saddle Climb: 30 Seconds
  • Recover: 30 Seconds
  • Recover: 10 Minutes
  • Repeat Sequence x1
  • Cool Down:

On a moderate incline, stand out of the saddle and charge up the hill as fast as possible for 30 seconds. Coast back to your starting point. Repeat, this time seated. Alternate between standing and sitting for 6 climbs. Recover 10 minutes. Do another set.

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