Just. ONE. MORE!!!

Yes we are firmly fixed in October at this point. And is it just me, or do Mondays come way too quickly?!?

I wanted to post ONE MORE cycling workout today, as I really enjoyed this profile at the gym for several of my workouts last week.

This particular workout takes us away from the hills and that heavy resistance we’ve been pushing, and moves us into speed work. You are going to work out those heart muscles today on sprint sets, so I want you to look at where you want to ride. In terms of resistance, you should shoot to carry a middle level.

On a resistance scale of 1-10 you are looking for a 5, 6, or maybe a 7. Though your resistance is mid-level, your RPE or effort should still be solidly in the 7 or 8 range on the scale below.

The key here is to pick a resistance level that you can surge and sprint on. A resistance where you can hit 85% + of your Max Heart Rate, that still allows you recovery in between. You also need to make sure you have ENOUGH resistance on the fly wheel that you aren’t spinning out of control.

Please keep in mind that this workout is transferable to a stationary bike, recumbent, elliptical machine, or your cycling trainer set up in your living room!

You will be doing 4 minute intervals. Each interval consists of two 30 second sprints, each followed by 30 second recovery; then you’ll hit a 1 minute sprint followed by a 1 minute recovery!

Warm-up

4 minutes stretch and warm up your upper body

4 minutes of pick-ups 30 seconds on then 30 seconds off

4 minute hill climb adding resistance every 45 seconds

Profile

30 second sprint, 30 second recovery. 30 second sprint, 30 second recovery. 1 minute sprint, 1 minute recovery.

30 second sprint, 30 second recovery. 30 second sprint, 30 second recovery. 1 minute sprint, 1 minute recovery.

30 second sprint, 30 second recovery. 30 second sprint, 30 second recovery. 1 minute sprint, 1 minute recovery.

4 minute climb. Add resistance. Take it slow. Contrast.

30 second sprint, 30 second recovery. 30 second sprint, 30 second recovery. 1 minute sprint, 1 minute recovery.

30 second sprint, 30 second recovery. 30 second sprint, 30 second recovery. 1 minute sprint, 1 minute recovery.

30 second sprint, 30 second recovery. 30 second sprint, 30 second recovery. 1 minute sprint, 1 minute recovery.

*A note about music. I have yet to get a playlist laid out in one of these Sweat Sessions, but I cannot emphasize enough HOW WONDERFUL and IMPORTANT music is in a good workout.

For this profile, I simply loaded up 10 of my favorite 4 minute songs, and went after it!!!

Take Monday by storm! ❤

XX, Megan