Indoor Cycling Workouts: Rolling Hilly Course

WORKOUT E1: ROLLING HILLY COURSE

Total time: 63 min.

WARM-UP

5:00 min.               Pedal easy with cadence above 90 rpm.

5:00 min.               Alternate :30 standing, :30 seated.

6:00 min.               Seated, alternate 80% of workload between 1:00 on right leg, 1:00 on left leg.

SET 1

6 x 2:00 min.         Effort: Zones 1-2, RPE 6-10, Critical Power 180

Choose a gear to maintain 70 rpm in Zone 2.

60 sec. rest interval (maintain 100 rpm during rest interval)

3:00 min. spin easy

SET 2

6 x 3:00 min.         Effort: Zone 2, REP 10-12, Critical Power 180-90

Choose a gear to maintain 70 rpm in Zone 2.

60 sec. rest interval (maintain 100 rpm during rest interval)

COOL DOWN

5:00 min. spin easy

This workout is from Workouts in a Binder® for Indoor Cycling by Dirk Friel and Wes Hobson.

Join Our Cycling E-mail List!

Fields marked with a * are required

$21.95 Add to cart

$24.95 Add to cart

$19.95 Add to cart

NEW! Cheaper international shipping. FREE U.S. shipping on orders over $40. Dismiss