Short and Sweet Saviors for Maintaining Bike Fitness

Workout 2: The second workout is aimed at maintaining your high-end power with repeated maximal efforts. High-intensity efforts bring up your overall aerobic capacity—which makes you better at all intensities—and they provide the biggest payoff for your time.

After a similar warm-up to the one in Workout 1, jump right into the intervals. Alternate between three-minute and two-minute maximum efforts (recovery is equal to the work-interval duration).

Round out the session by doing a few shorter efforts (as shown in the table) to finish on a high note. If your pace or power output falls dramatically as this workout progresses, stop doing the maximum-effort intervals and ride easy instead.

 

Time

Description

RPE

RPM

0 to 10 min.

Warm up with 3 x 1-minute fast pedals with 1-minute recovery

5 or 6

90 to 110

10 to 13 min.

3-minute VO2 max interval

10

95 to 110

13 to 16 min.

3-minute recovery

4

80 to 100

16 to 18 min.

2-minute VO2 max interval

10

95 to 110

18 to 20 min.

2-minute recovery

4

80 to 100

20 to 23 min.

3-minute VO2 max interval

10

95 to 110

23 to 26 min.

3-minute recovery

4

80 to 100

26 to 28 min.

2-minute VO2 max interval

10

95 to 110

28 to 30 min.

2-minute recovery

4

80 to 100

30 to 33 min.

3-minute VO2 max interval

10

95 to 110

33 to 36 min.

3-minute recovery

4

80 to 100

36 to 38 min.

2-minute VO2 max interval

10

95 to 110

38 to 39 min.

1-minute recovery

4

80 to 100

39 to 40 min.

1-minute VO2 max interval

10

95 to 110

40 to 50 min.

10-minute recovery

4

90 to 100


Here are a few options for fitting these power workouts into your normal training schedule.


 

Tuesday

Thursday

Saturday

Option 1

Workout 1

Workout 1

Workout 2

Option 2

Workout 1

Workout 2

Workout 1

Option 3

Workout 2

Workout 1

Workout 2


Related Articles:

      • Miracle Intervals on the Indoor Trainer

      • Embrace the Season: 5 Tips for Winter Cycling

      • Off-Season Cycling: Laying the Foundation

      • 4 Great One-Hour Bike Workouts

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