Be sure to get in at least a 10- to 15-minute warm-up before each workout, building to just below your threshold heart rate or power zone, and complete an easy spin following the hard effort for your cooldown. If you have the time and would like a longer workout, add a longer aerobic spin at the end of the workout.
More: 10 Training Rules for Triathletes
Follow these tips and targeted workouts to help you to fit in effective cycling workouts without compromising too much of your limited time.
5-Minute Sweet-Spot Intervals
- Warm-up 10 to15 minutes
- 4 sets: 5 minutes at threshold (5 minutes easy spin RI)
- Easy spin cooldown
10-Minute Sweet-Spot Intervals
- Warm-up 10 to 15 minutes
- 2-3 sets: 10 minutes @ threshold (5 minutes easy spin RI)
- Easy spin cooldown
Aerobic Threshold Steady-State Ride
- Warm-up 10 to 15 minutes
- Ride a steady 30 to 40 minutes at 20 beats below your threshold (or power zone 2)
- Easy spin cooldown
"Tabata" Intervals
- Warm-up 10 to 15 minutes
- 2 sets: 8 reps of 20 seconds all out, followed by a 10-second easy spin; 2 minutes easy spin between sets
- Easy spin cooldown
30-30s
- Warm-up 10 to 15 minutes
- 10-15 sets: 30 seconds all out, followed by a 30-second easy spin
- Easy spin cooldown
Hill Repeats
- Warm-up 10 to 15 minutes
- Climb a 3- to 5-minute hill (4 percent- to 6 percent-grade) four to six times at threshold. If on a trainer, use your gears to simulate the climbs.
- Easy spin cooldown
More: 4 Great One-Hour Bike Workouts
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