Bike Workouts

 

 

                                                                                    RPE

 

20 sec sprint 40 sec slow (x8)          Beg / Int     8/10

 

30 sec sprint 30 sec slow (x6)          Beg / Int     9/10

 

60 sec sprint 60 sec slow (x10)        Int / Adv   9/10

 

3 x 1km sprint (60 sec rest)              Adv          10/10

 

3km sprint                                           Beg/Int/Adv      10/10

 

 

 

 

 

Ensure the sprints are absolutely flat out. 

Keep the level low and try to get the RPM as high as you can.

Keep cycling on the slow section, just take the level right down and drop the RPM to as low as possible (about 40 is usually good for most people)

 

The 3km time trial is best done at 70% first to give you a guide for you speed and level.