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Cycling workout of the week #7: Pick ’n’ Mix – a little bit, and not too much, of everything [1hr 1 min]

Cycling workout of the week #7: Pick ’n’ Mix - a little bit, and not too much, of everything [1hr 1 min]

Looking for a mix of efforts to keep your training interesting? This cycling workout is designed to help with multiple fitness targets, such as repeated…

Monday, Aug 22

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Looking for a mix of efforts to keep your training interesting? This cycling workout is designed to help with multiple fitness targets, such as repeated effort capacity, recovery at higher intensities and improving VO2max. The mix of efforts also makes it a little more fun, as well as simulating the variations you might experience in a race or hard ride.

So, what’s coming up? You’ve got a 15 minute warm up followed by 10 minutes of 30 seconds hard/30 seconds easy. Then make the most of the five minutes rest before settling into a 12 minute block which switches between one minute at maximal aerobic power (MAP) and three minutes at sweetspot . After this, you’ll get another five minutes to recover, followed by four minutes at MAP before finishing with a warm down. The workout

To download the session click on the embedded graph above. If you’re not already set up on TrainerDay it’ll ask you to register for an account – it’s free to do so and it’s free to download the session.

Training is primarily about improving our fitness or performance on the bike, but making sure the session remains enjoyable is another important element – you’re more likely to cycle regularly and get fit this way. For an hour long session on the turbo, this one is filled with variety to keep it engaging and fun.

The efforts themselves focus on the specific aspects of fitness that we want to target. These include repeatability of efforts (useful […]

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