Cycling Inspired Workout 1

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Cycling Inspired Workout 1

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.

WARM-UP

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)

Frequency:

This workout should be done one time per week.



Intensity:

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.

WORKOUT

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

Frequency:

This workout should be done one time per week.



Intensity:

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.

COOLDOWN

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 an 11 minute cool-down at 70-100 rpm at a moderate intensity (RPE=3-4).

Frequency:

This workout should be done one time per week.



Intensity:

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.



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