Nov 20, 2014

Stuck on the indoor bike trainer this weekend? Here's a long workout for you.

If you're stuck on the trainer and need a new workout idea, I've got one for you. Even if you don't need it now, you might need it later – save it.

Road ride with Zone 3 intervals and 20" sprints too

By Gale Bernhardt

Warm-up 20 minutes at Zone 1-2 intensity*. Use power as the primary intensity target, use heart rate as the back-up if you don't have power.

2 x 10 minutes at Zone 3 (5:00 recovery intervals at Zone 1)

3 x 20 seconds high power output (80% of all-out-fast) with 4:40 recover intervals at Zone 1

2 x 6 minutes at Zone 3 (3:00 partial recovery intervals at Zone 2)

3 x 20 seconds high power output (80% of all-out-fast) with 4:40 recover intervals at Zone 1

Cool down to equal 90 minutes – OR – to extend to 120 minutes, continue below:

2 x 4 minutes at Zone 3 (4:00 partial recovery intervals at Zone 2)

2 x 10 seconds highest possible power output with 4:50 recover intervals at Zone 1

5 minutes Zone 1

Let me know how you like it.

* Intensity descriptions found here.

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