These workouts, which range in intensity from difficult to downright brutal, are designed specifically for cyclists who already possess a high level of fitness, those pedal pushing savages that aren't truly having fun unless they're storming the fiery trenches. So if you think you're beast enough and up for the challenge, let's fuel up the tank, prime those legs, and prepare to enter the Pain Cave.
Select a workout, or scroll down to view all workouts.
VO2MAX/AC Intervals of decreasing duration but increasing power. As the power ramps up so should your cadence. By the time you hit the 10/10s you really want to be going for max rpms. This is one that takes you way outside your comfort zone, and keeps you there for the duration. After all, what better way to improve your sustained threshold power than to train above it?
2 x 20 30/30 Strength Reps @ 140%. Target cadence for these is 70-75 rpm. All movement from the hips down; push with the glutes, pull with the hammies. Concentrate on smooth pedaling form. Stay seated and grind it out. After a short break, we move on to 8 consecutive sets of 5 minute Tempo Zone Waves, each ramp culminating with a 15 second out-of-saddle effort at 175%. Again, maintain a controlled cadence, focusing on smooth transitions from seated to standing and back again. This one will hurt!
The focus of this one is leg speed. Stay seated and wind out that cadence on each rep. We've got 3 sets of 20 micro bursts. Each rep is a short 10 seconds in length, set at 200%, and you want to be shooting for a cadence of 120+rpm. Soft pedal for 20 seconds between each. Follow this up with 45 minutes of endurance zone with 15 second bursts, seated or standing, your choice.
5 x 8' Sweet Spot Muscle Tension Intervals @ 60-70rpm with 2' breathers. Once fatigued, you'll be going into 10 x 15/45 Maximal Seated Power Reps right into 10 x 30" Standing Form Drills. Dig deep! This one is going to hurt.
Here we have a mix of low and high cadence work. Set at 85%, the 6 x 10 minute Tempo Intervals will be nasty grinders with a target cadence of 50 - 60 rpm. Each will be followed by 4 minutes of Endurance work at 75%, but for these you're going to ramp that cadence up to 100+ rpm.
Here's something a little different. 10 x 20" standing form drills sandwiched between Cresting Waves of 20/40s. This one is harder than it looks. Trust me.