Indoor Cycling Workouts: Spin-Ups

WORKOUT SS2: SPIN-UPS

Total time: 60-65 min.

WARM-UP

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

5:00 min.               Alternate :30 sec at 100 rpm and 80 rpm

5-10:00 min.         Easy riding at 95+ rpm

SET

8 x :30 sec.            Effort: Zone 1-2, RPE 12-14, Critical Power 90

Spin up to the maximum rpm you can maintain without bouncing, then maintain :30 sec.

4:30 rest interval

COOL DOWN

5:00 min.

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

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