Muscular Endurance Workouts
Tempo
On a flat course or on a indoor ride in a single gear at at 80-90 rpm in zone 3. Without recovery ride for 30-90 minutes depending on your fitness. Try to keep a constant speed and power or heart rate.
Also try tempo intervals, ride 30-40 min as above, then rest 5 min, then do another 30-40 min. Repeat for a total of 2-4 times, depending on fitness. This is good for indoor riding when weather is bad.
5×10 Interval
Do 5 intervals that last 10 minutes in zone 4-5. Recovery is half of the time of the interval. For example, if you did a 10 min interval, recover is 5 minutes. Cadence should be around 80-90 rpm. Can be done on a trainer or out side on road or MTB.
4×15 Interval
Do 4 intervals that last 15 minutes in zone 4-5. Recovery is half of the time of the interval. For example, if you did a 10 min interval, recover is 5 minutes. Cadence should be around 80-90 rpm. Can be done on a trainer or out side on road or MTB.
Hills
Same as the 5×10 or 4×15 (above) but find a 2-6% hill for the interval. Best done on a hill which lasts the duration of the interval you are achieving. After completing the hill, coast back and spin around until it’s time for the next interval.
cwilhelm | 
February 3, 2009 5:28 pm
