Speed and Efficiency Workouts

Single Leg

On a trainer or stationary bike, after a short warmup, place one leg on a chair or stool and spin the other leg.  Concentrate on good form.   Gear should be low.  After 30-60 sec, which legs, and repeat for a total of 5 reps.  Do 3-5 sets.   Zone 1 or 2

Fixed Gear

On a trainer, or flat course with no wind.  Using a fixed gear bike or using small chainring and middle cog.   Ride with 90-100 RPM in zone 1 and 2.

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