Muscular Endurance & Power

Build power and train your body to recover quickly between efforts for events that demand repeated surges. In a medium to large gear, push hard for 40 seconds, then recover for 20 seconds. Repeat 10 times. That’s one set. Do 2 to 4, resting 5 minutes between sets.

Warm up for 10 minutes

(Repeat x10)

Pedal Hard for 40 seconds

Recover for 20 seconds

Pedal Easy

(Repeat x10)

Pedal Hard for 40 seconds

Recover for 20 seconds

Cool Down for 10 minutes