Indoor Cycling Workouts: Fruit Loops

WORKOUT M7: FRUIT LOOPS

Total time: 84 min.

WARM-UP

5:00 min. Pedal above 90 rpm.

5:00 min. Do :30 second reps at 80 rpm and 100 rpm

5:00 min. Pedal at 95+ rpm.

SET 1

3x 4:00  Ride 2:00 min. standing at 70 rpm, Effort: Zone 2, RPE 10-12, Critical Power 180

Ride 2:00 min. sitting at 100+ rpm, Effort: Zone 2, RPE 13-14, Critical Power 180-90

2:00 min. rest interval

3x 6:00  Ride 3:00 min. standing at 80 rpm, Effort: Zone 3, RPE 13-14, Critical Power 90

Ride 3:00 min. sitting at 100+ rpm, Effort: Zone 1, RPE 6-9, Critical Power <180

2:00 min. rest interval

3x 6:00  Ride 3:00 min. standing at 70 rpm, Effort: Zone 3, RPE 13-14, Critical Power 90

Ride 3:00 min. sitting at 90 rpm, Effort: Zone 1, RPE 6-9, Critical Power <180

2:00 min. 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.

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