Muscular Endurance Workouts

Tempo

This workout can be done in all training phases.

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

This workout should only be done during the build phase.

Do 5 intervals that last 10 minutes in zone 4.  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

This workout should only be done during the build phase.

Do 4 intervals that last 15 minutes in zone 4.  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.

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