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  • 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...

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