Template 1: Speed
WARM UP
5 minutes easy
Spin-up (1 minute each):
80 CAD, 85 CAD, 90 CAD, 95 CAD, 100 CAD **for more advanced spin-ups, start at 85 CAD
85 CAD, 90 CAD, 95 CAD, 100 CAD, 105+ CAD
DRILL 1: getting faster
30 sec 110+ CAD
10 sec recovery
20 sec 90-95 CAD
x 5 sets
*Rest if necessary before Drill 2.
DRILL 2: Tabata
20 sec 115+ CAD
10 sec recovery
x 8 sets
*Take a minute break before Drill 3.
DRILL 3: Reverse Tabata
10 sec FAST
20 seconds recovery
x 8 sets
COOLDOWN & STRETCH
3-4 minutes
Time: 35 - 40 minutes, depending on breaks. Great work!
Template 2: Hills
WARM UP
5 minutes easy
Quick Spin-up (30 sec each):
85 CAD, 90 CAD, 95 CAD, 100 CAD
90 CAD, 95 CAD, 100 CAD, 105+ CAD
(15 sec OFF seat / 45 sec recovery) x 2
(15 sec SEATED tension @ 70-75 CAD / 45 sec recovery) x 2
(30 sec OFF seat / 30 sec recovery) x 2
(30 sec SEATED tension @ 70-75 CAD / 30 sec recovery) x 2
DRILL 1: putting it all together
20 sec: 90 CAD (low tension)
20 sec: SEATED tension @ 70-75 CAD
20 sec: OFF seat
1 min recovery
x 2 sets
*Rest if necessary before Drill 2.
DRILL 2: a bigger hill
30 sec: 90 CAD (low tension)
30 sec: SEATED tension @ 70-75 CAD
30 sec: OFF seat
1 min recovery
x 2
*Take a minute break before Drill 3.
DRILL 3: the biggest hill?
40 sec: 90 CAD (low tension)
40 sec: SEATED tension @ 70-75 CAD
40 sec: OFF seat
1 min recovery
x 2
**For those wanting an additional challenge: Try 60 seconds of each: 90 CAD, seated tension, and off the seat.
COOLDOWN & STRETCH
3-4 minutes
Time: 35 - 40 minutes, depending on breaks. Great work!