Mini Spin Class
This workout is all about maximizing interval training to get your metabolism humming for the rest of the day. Make sure you really push the intervals and try to recover your heart rate as much as possible during the recovery.
If done properly, short interval bursts can maintain (and even improve) your aerobic capacity compared to longer, moderate efforts. Use RPE (rate of perceived exertion) through the intervals, with RPE 1 being lying on the couch and RPE 10 being the fastest 30-second sprint you can maintain.
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This workout is designed for a trainer, but if you are able to do it on the roads, just watch for traffic and put your safety ahead of your aerobic output.
Warm-up- Spin easy for five minutes, slowly building up to RPE 7 in the final minute
- Ride 3 minutes at RPE 8
- Ride 2 minutes at RPE 4
Complete the following 10 times through:
- 30 seconds at RPE 10
- 1 minute recovery spin (RPE 3)
Cooldown
5 minutes easy spin
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Mini Track/Treadmill Workout
Much like the cycling workout, this session is about maximizing intervals. Instead of using RPE, however, try and use a target pace instead. Visualize yourself in a race during each effort to help prepare your mind for the upcoming race season. You want to try and hold the pace throughout the entire interval series.
This workout can be done either on a treadmill, flat road or your local track.
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Warm-up
Jog easy for five minutes
Main Set- Run 2 minutes at 5K pace
- Jog easy for 1 minute
- Run 3 minutes at 5K pace
- Jog easy for 1 minute
- Run 4 minutes at 5K pace
- Jog easy for 1 minute
- Run 5 minutes at 10K pace
- Jog easy for 1 minute
- Sprint 2 minutes
Cooldown
Jog easy for five minutes
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