Half Ironman Bike Trainer Workout Boost Your Endurance in Minutes

This workout is flexible so you can add or shorten some of the times to make for a longer or shorter workout

• Warm up for 15 minutes
  5 minutes easy
  5 minutes moderate intensity
  5 minutes easy
• Main Set 1 (Repeat twice)
  5 minutes easy working up to moderate intensity
  1 minute right leg only, maintaining a smooth, high cadence
  1 minute left leg only, maintaining a smooth, high cadence
  3 minutes easy
• Main Set 2 (Repeat twice)
  5 minutes at moderate intensity
  1 minute at 85-90 RPMs
  1 minute easy
  1 minute at 85-90 RPMs
  2 minutes easy
• Cool down for 10 minutes easy