Workouts» Bike Science

Bike Science

Bike Science offer precision bike fitting in the UK as well as coaching for cyclists and triathletes of all abilities from novice to elite.

Join us each Tuesday evening for guided interval sessions including audio link up with the ride coach. For details of how to join in see our blog: https://www.bike-science.com/blogs/news/join-our-coached-indoor-rides


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Bike Science »

Attack and hold

10min from 40 to 60% FTP
3x 30sec @ 100% FTP,
30sec @ 50% FTP
2min @ 50% FTP
30sec @ 150% FTP
4min 30sec @ 92% FTP
2min 30sec @ 40% FTP
30sec @ 150% FTP
4min 30sec @ 92% FTP
2min 30sec @ 40% FTP
30sec @ 150% FTP
4min 30sec @ 92% FTP
2min 30sec @ 40% FTP
30sec @ 150% FTP
4min 30sec @ 92% FTP
2min 30sec @ 40% FTP
30sec @ 150% FTP
4min 30sec @ 92% FTP
2min 30sec @ 40% FTP
7min 30sec from 55 to 35% FTP
10min from 40 to 60% FTP3x 30sec @ 100% FTP,
30sec @ 50% FTP2min @ 50% FTP30sec @ 150% FTP4min 30sec @ 92% FTP2min 30sec @ 40% FTP30sec @ 150% FTP4min 30sec @ 92% FTP2min 30sec @ 40% FTP30sec @ 150% FTP4min 30sec @ 92% FTP2min 30sec @ 40% FTP30sec @ 150% FTP4min 30sec @ 92% FTP2min 30sec @ 40% FTP30sec @ 150% FTP4min 30sec @ 92% FTP2min 30sec @ 40% FTP7min 30sec from 55 to 35% FTP
Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 33m

Z2: -

Z3: -

Z4: 24m

Z5: -

Z6: 3m

56%
0%
0%
40%
0%
4%

Author: Andy Sexton

A session to work on building your ability to ride at threshold. After a 15 minute warm up, we perform 5 "Attack and Hold" intervals. 30s of hard effort to build the levels of fatigue in the legs, followed by 4mins30 on sweet spot effort, just under threshold. Rest and repeat!

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Bike Science »

VO2 Max Builder

2min 30sec @ 50% FTP
2min 30sec @ 55% FTP
2min 30sec @ 60% FTP
2min 30sec @ 65% FTP
4x 30sec @ 105% FTP,
30sec @ 55% FTP
2min @ 75% FTP
5x 3min @ 110% FTP,
4min @ 50% FTP
5min from 55 to 35% FTP
2min 30sec @ 50% FTP2min 30sec @ 55% FTP2min 30sec @ 60% FTP2min 30sec @ 65% FTP4x 30sec @ 105% FTP,
30sec @ 55% FTP2min @ 75% FTP5x 3min @ 110% FTP,
4min @ 50% FTP5min from 55 to 35% FTP
Workout overview

Duration: 56m

Stress points: 64

Zone distribution

Z1: 32m

Z2: 7m

Z3: -

Z4: -

Z5: 17m

Z6: -

57%
13%
0%
0%
30%
0%

Author: Andy Sexton

A simple but effective way of developing your maximal oxygen uptake.

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