Trainers Near You San Diego CA change location
Michelle Clark
Group Fitness Instructor
Carlsbad, California
Michael Ofeldt
Personal Trainer
san diego, CA
Brody Welte
San Diego, CA
ACE Fit Share
This workout focuses on tempo intervals on the bike. Whether outside on the open road or trail, or indoors this workout alternates between somewhat hard intensity intervals (RPE= 5) and moderate intensity intervals (RPE = 3-4) for a challenging 60 minute ride that focuses on developing endurance.
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
Perform a 10 minute warm-up at 70-100 rpm at a moderate intensity (RPE= 3-4)
This workout should be done one time per week.
This 60 minute workout focuses on tempo intervals, which alternate between somewhat hard intensity (RPE= 5) and moderate intensity (RPE= 3-4)using an RPE scale of 0-10.
Perform 3 x 2 minute tempo intervals at 80-100 rpm at a hard intensity (RPE=5) where breathing should be a bit challenging. Perform 5 minute recovery intervals at 70-80 rpm at a moderate intensity (RPE= 3-4) in between tempo intervals. Total Duration- 21 minutes
Perform 2 x 3 minute tempo intervals at 80-100 rpm at a hard intensity (RPE=5) where breathing should be a bit challenging. Perform 6 minute recovery intervals at 70-80 rpm at a moderate intensity (RPE=3-4)in between tempo intervals. Total Duration- 18 minutes
Perform an 11 minute cool-down at 70-100 rpm at a moderate intensity (RPE=3-4).
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