Here in Colorado, our winter weather is sometimes not conducive for a big ‘burn lots of calories’ ride before eating a holiday dinner. For those that like to ski and/or play in the snow, winter weather is great for them. For those of us who prefer to ride our bikes over the holidays, snow and cold is not so great. The good news is you can have your pie and eat it too, thanks to a high quality trainer workout.
Done properly, this workout is 75min with an Intensity Factor of .83. The interval part of the workout is 40min with an IF of .91– as hard as your local crit race. You’ll work on your aerobic engine with tempo bursts, anaerobic power with 8 VO2 intervals, and your leg speed with cadence drills.
All in all, the perfect workout for a Holiday morning.
Tempo Bursts and VO2 intervals- Trainer workout
10 min zone 2- 90+ rpm
2 min rest
2x1min fast pedals (100+rpm) to get the legs going- 1min RBI- rest between intervals
1×15 min TEMPO (zone 3) with 10sec bursts every 2 min- a burst is a mini seated high cadence sprint
8x1min high VO2- 1min off
Finish with 5min tempo at 85-95 rpm
Cool down 10-15min
Foam roll, stretch, shower, eat.
Happy Holidays from ALP Cycles Coaching!