Zone 1 – 107 – Recovery (56%)
Zone 2 – 131 – Aerobic (69%)
Zone 3 – 146 – Tempo, Intensive, Endurance (76%)
Zone 4 – 153 – Anaerobic Endurance (80%)
Zone 5a – 163 – Lactate Threshold, Anaerobic Threshold (85%)
Zone 5b – 167 – Aerobic Capacity, Speed Endurance, Anaerobic Endurance (87%)
Zone 5c – 173+ – Anaerobic Endurance, Power (91%)
Max HR – 191
INDOOR BIKE RESISTANCES
EASY - 0-6
MODERATE - 7-10
HARD - 11+
WARM UP
10 – 30 mins
Start at Z1 (106) increase to the Zone you will be working at.
ENDURANCE
E1 (Z1) – Aerobic and endurance training. Ride in a high gear – HR Zone 1 (106).
E2 (Z1-2) – Endurance training. Ride on a rolling course with grades up to 4%. Remain in the saddle on hills.
(106-130)
E3 (Z1-3) – Build endurance, speed and strength. Ride hills if available, aim for Z4 or Z5 if comfortable. (106 – 145)
SPEED
S1 – Spin Step ups – Indoor bike: low resistance – Focus on speed of feet not force on pedals. Can be done on the road if course is flat or slightly downhill.
Warm up 90rpm for 20 mins.
Increase cadence – 100 rpm for 3 mins, 110 rpm for 2 mins, 120 rpm for 1 min. 4 mins spin easy / cool down.
(30 mins in total).
Repeat 3, 2, 1 if comfortable/time. (2 = 36 mins, 3 = 42 mins, 4 = 48 mins, 5 = 54 mins, 6 = 60 mins)
S2 – Isolated leg – Helps work the dead spot out of pedal stroke. Indoor bike. All of work done with one leg, whilst the other rests on the machine.
Warm up 10 – 20 mins low resistance.
Change legs when fatigue sets in or set an interval or 30-60 seconds per leg.
After each leg – spin easy with both legs for 60 seconds then resume with the other leg.
Start with: (Left 60, both 60, Right 60) x 5 = 15 mins (plus warm up). Increase repetitions over time:
(L 60, b60, R 60) x 6 = 18 mins (plus warm up)
(L 60, b60, R 60) x 7 = 21 mins (plus warm up)
(L 60, b60, R 60) x 8 = 24 mins (plus warm up)
(L 60, b60, R 60) x 9 = 27 mins (plus warm up)
(L 60, b60, R 60) x 10 = 30 mins (plus warm up)
S3 – Accelerations – Leg speed.
Warm up well (10-30 mins) up to Z4 (151).
Then do 30 second accelerations spinning an easy 2:30 between accelerations.
Build each 30 sec to be faster than the previous. 4-6 reps of 30 secs = 4-6 x 30” (2.30 RI).
4 x 30” (2:30 RI). = 9:30 mins
5 x 30” (2:30 RI). = 12:30 mins
6 x 30” (2:30 RI). = 15:30 mins
7 x 30” (2:30 RI). = 18:30 mins
8 x 30” (2:30 RI). = 21:30 mins
9 x 30” (2:30 RI). = 24:30 mins
10 x 30” (2:30 RI). = 27:30 mins
