Indoor Cycling Workouts: Cruise Intervals

WORKOUT ME5: CRUISE INTERVALS

Total time: 51-59 min.

WARM-UP

5:00 min.               Keep cadence over 80 rpm.

6:00 min.               Do 1:00 min. reps at 60 rpm and 100 rpm.

5:00 min.               Spin easy at 95+ rpm.

SET

4—5 x 6:00 min.  Effort: Zone 4, RPE 15-16, Critical Power 60

Pedal steadily at 90-95 rpm, maintaining your 60 min. time trial pace. This workout help increase your speed at lactate threshold.

2:00 min. rest intervals

COOL DOWN

5:00 min. Spin easy

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

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