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Workout of the Day – Jan 20 2011

Steady State Intervals  60-120 min
On an indoor trainer or outside, warm up for 10-15 minutes with an easy spin in zone 1 and 2.  Then Ride 8 -20 minutes at a constant pace in Zone 3, around 75-78% of LTHR, cadence should be between 80 and 90 RPM.  Rest for 8-10 minutes, then repeat 2-5 times.  8 minutes intervals are more for beginners and 20 minute intervals are for advances riders.

Builds Endurance and Muscular Endurance to withstand long durations of riding at tempo.


Core Strengthening Workouts

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