Bike Workout

June 7, 2023

WOTW: Workout of the week

Bike Workout

This cycling workout is designed to improve endurance and strength while challenging your cardiovascular system. It consists of a warm-up, a main set focused on intervals, and a cool-down to gradually bring your heart rate back down.

Warm-up:

Start with 5 minutes of easy-paced cycling to gradually raise your heart rate and warm up your muscles.
Followed by 2 minutes of gentle leg stretches off the bike to loosen up your lower body.

Main Set:

Interval 1: Perform a 5-minute high-intensity effort at 85-90% of your maximum effort. Focus on maintaining a consistent cadence and pushing through the resistance.
Recovery 1: Take a 2-minute recovery period at a comfortable pace, allowing your heart rate to decrease slightly.
Interval 2: Increase the resistance and perform a 3-minute sprint at maximum effort. Maintain a high cadence and give it your all.
Recovery 2: Take a 3-minute recovery period at an easy pace to allow your body to recover and prepare for the next interval.
Interval 3: Set the resistance to a challenging level and perform a 10-minute climb, maintaining a steady pace and focusing on your breathing and form.
Recovery 3: Take a 5-minute recovery period at a light intensity to bring your heart rate down and prepare for the cool-down.

Cool Down:

Slow down your pace and gradually decrease the resistance for 5 minutes.
Finish the workout with 5 minutes of gentle cycling at an easy pace to allow your body to cool down.
Finally, spend 5 minutes performing post-ride stretches, focusing on your legs, back, and shoulders to promote recovery and prevent muscle tightness.

Note: Adjust the intensity, duration, and resistance levels according to your fitness level and goals. Remember to listen to your body and modify the workout as needed to ensure a safe and effective training session. Always consult with a healthcare professional before starting any new exercise program.

Start Your Triathlon Coaching Journey Today

If you’re ready to take your training to the next level with dedicated triathlon coaches who want to see you succeed in your chosen event, get in touch with ReadyToTri. With over 12 years experience as athletes ourselves, and 5 years helping athletes prepare for their triathlon, we’re the support system you need to reach the next level.

To get started with a top-class triathlon coach in Brisbane or beyond, contact ReadyToTri today.

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