Bike Workouts

The workouts below are based on you working at the set heart rate Zones below:

HEART RATE TRAINING ZONES
Zone 1 – 56% – Recovery (106)
Zone 2 – 69% – Aerobic Training, Fat Burning (130)
Zone 3 – 76% – Tempo, Intensive, Endurance (144)
Zone 4 – 80% – Anaerobic Endurance, Speed Training (151)
Zone 5a – 85% – Lactate Threshold, Anaerobic Threshold (161)
Zone 5b – 87% – Aerobic Capacity, Speed Endurance, Anaerobic Endurance (164)
Zone 5c – 91% – Anaerobic Endurance, Power (172)
Max HR – 100% (189 for a 31 year old)

INDOOR BIKE RESISTANCES
EASY                     – 0-6
MODERATE            – 7-10
HARD                     – 11+

Before you do a workout on the bike you should do a warm up:

WARM UP
10 – 30 mins
Start at Z1 increase to the Zone you will be working at.

Here are some different types of workouts you can try on your bike (indoor or outdoor):

ENDURANCE
30 – 90 minute workouts (including warm up)

E1 (Z1) – Aerobic and endurance training. Ride in a high gear / low resistance. Z1.

E2 (Z1-2) – Endurance training. Ride on a rolling course with grades up to 4%.  Remain in the saddle on hills. Z1 – Z2.

E3 (Z1-3) – Build endurance, speed and strength.  Ride hills if available – do not increase above Z3.

E4 (Z1-4) – Build endurance, speed and strength.  Ride hills if available, aim for Z4 or Z5.
SPEED
30-60 minute workouts (including warm up)

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.
20 mins – warm up 90 rpm then increase cadence:
3 mins – 100 rpm,
2 mins – 110 rpm,
1 min – 120 rpm.
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.
10 – 20 mins – warm up 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)
5 mins spin easy / cool down
S3 – Accelerations – Leg speed.
Warm up well (10-30 mins) up to Z4.
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). = 12 mins (plus warm up)
5 x 30” (2:30 RI). = 15 mins (plus warm up)
6 x 30” (2:30 RI). = 18 mins (plus warm up)
7 x 30” (2:30 RI). = 21 mins (plus warm up)
8 x 30” (2:30 RI). = 24 mins (plus warm up)
9 x 30” (2:30 RI). = 27 mins (plus warm up)
10 x 30” (2:30 RI). = 30 mins (plus warm up)
2-5 mins spin easy / cool down

MUSCULAR ENDURANCE
30-90 minute workouts (including warm up)

M1 (Z3)  – Tempo ¬– Indoor bike or flat course.
Warm up (10-30 mins) then go into Z3 for a set period of time.
5 mins spin easy / cool down.

M1 (Z4 – Z5a)  – Tempo ¬– Indoor bike or flat course.
Warm up (10-30 mins) then go into Z4 – Z5a for a set period of time.
5 mins spin easy / cool down.

M2 (Z3) – Cruise Intervals ¬– Indoor bike or flat course.
Warm up (10-30 mins).
Complete a number of intervals, allowing your heart to rise into Z3 (and no higher) over the interval.
Do 3-6 x 4” (1”RI) – 4-5 reps of 4 mins with 1 min rest.
3 x 4” (1” RI) = 15 mins (plus 15 mins)
4 x 4” (1” RI) = 20 mins (plus 15 mins)
5 x 4” (1” RI) = 25 mins (plus 15 mins)
6 x 4” (1” RI) = 30 mins (plus 15 mins)
7 x 4” (1” RI) = 35 mins (plus 15 mins)
8 x 4” (1” RI) = 40 mins (plus 15 mins)
9 x 4” (1” RI) = 50 mins (plus 15 mins)
10 x 4” (1” RI) = 55 mins (plus 15 mins)
5 mins spin easy / cool down.

M2 (Z4 – Z5a) – Cruise Intervals ¬– Indoor bike or flat course.
Warm up (10-30 mins).
Complete a number of intervals, allowing your heart to rise into Z4 & Z5a (and no higher) over the interval.
Do 3-6 x 4” (1”RI) – 4-5 reps of 4 mins with 1 min rest.
3 x 4” (1” RI) = 15 mins (plus 15 mins)
4 x 4” (1” RI) = 20 mins (plus 15 mins)
5 x 4” (1” RI) = 25 mins (plus 15 mins)
6 x 4” (1” RI) = 30 mins (plus 15 mins)
7 x 4” (1” RI) = 35 mins (plus 15 mins)
8 x 4” (1” RI) = 40 mins (plus 15 mins)
9 x 4” (1” RI) = 50 mins (plus 15 mins)
10 x 4” (1” RI) = 55 mins (plus 15 mins)
5 mins spin easy / cool down.

M3 (Z3) – Hill Cruise Intervals – On a hill course or moderate – hard level on indoor bike.
Warm up (10-30 mins).
Complete a number of intervals, allowing your heart to rise into Z3 (and no higher) over the interval.
Do 3-6 x 4” (1”RI) – 3-6 reps of 4 mins with 1 min rest.
3 x 4” (1” RI) = 15 mins (plus 15 mins)
4 x 4” (1” RI) = 20 mins (plus 15 mins)
5 x 4” (1” RI) = 25 mins (plus 15 mins)
6 x 4” (1” RI) = 30 mins (plus 15 mins)
7 x 4” (1” RI) = 35 mins (plus 15 mins)
8 x 4” (1” RI) = 40 mins (plus 15 mins)
9 x 4” (1” RI) = 50 mins (plus 15 mins)
10 x 4” (1” RI) = 55 mins (plus 15 mins)
5 mins spin easy / cool down.

M3 (Z4 – Z5a) – Hill Cruise Intervals – On a hill course or moderate – hard level on indoor bike.
Warm up (10-30 mins).
Complete a number of intervals, allowing your heart to rise into Z4 – Z5a (and no higher) over the interval.
Do 3-6 x 4” (1”RI) – 3-6 reps of 4 mins with 1 min rest.
3 x 4” (1” RI) = 15 mins (plus 15 mins)
4 x 4” (1” RI) = 20 mins (plus 15 mins)
5 x 4” (1” RI) = 25 mins (plus 15 mins)
6 x 4” (1” RI) = 30 mins (plus 15 mins)
7 x 4” (1” RI) = 35 mins (plus 15 mins)
8 x 4” (1” RI) = 40 mins (plus 15 mins)
9 x 4” (1” RI) = 50 mins (plus 15 mins)
10 x 4” (1” RI) = 55 mins (plus 15 mins)
5 mins spin easy / cool down.

SPEED ENDURANCE & TAPER WORKOUTS
30-90 minute workouts (including warm up)
(To simulate hills, shift up a gear to make the pedalling harder).

A1d – Ride as you feel.
If you are feeling great, ride aggressively – aim for high rpm and speed higher than average, in all zones. 
If you feel tired take it easy.

A2 (Z5b) – Speed Endurance Intervals.
Warm up (10 -30 mins) on a flat course.
Complete a number of intervals, allowing your heart to rise into Z5b over the interval.  Flat course or slightly uphill.
Do 3-6 x 3” (3”RI) – 3-6 reps of 3 mins with 3 min rest.
3 x 3” (3” RI) = 18 mins (plus 15 mins)
4 x 3” (3” RI) = 24 mins (plus 15 mins)
5 x 3” (3” RI) = 30 mins (plus 15 mins)
6 x 3” (3” RI) = 36 mins (plus 15 mins)
7 x 3” (3” RI) = 42 mins (plus 15 mins)
8 x 3” (3” RI) = 48 mins (plus 15 mins)
9 x 3” (3” RI) = 54 mins (plus 15 mins)
10 x 3” (3” RI) = 60 mins (plus 15 mins)
5 mins spin easy / cool down.

A6 (Z5b – Z5c) – Hill Repetitions – On a hill course or moderate – hard level on indoor bike.
Warm up well (10-30 mins).
Complete a number of intervals, allowing your heart to rise into Z5b – Z5c over the interval.
Do 3-6 x 1:30” (3”RI) – 3-6 reps of 90 sec hill repetitions, 60 secs seated in saddle up to Z5b, then shift to a higher gear, stand and drive for the final 30 secs.  3-4 mins recovery.
3 x 1:30” (3” RI) = 13:30 mins (plus 15 mins)
4 x 1:30” (3” RI) = 18 mins (plus 15 mins)
5 x 1:30” (3” RI) = 22:30 mins (plus 15 mins)
6 x 1:30” (3” RI) = 27 mins (plus 15 mins)
7 x 1:30” (3” RI) = 31:30 mins (plus 15 mins)
8 x 1:30” (3” RI) = 36 mins (plus 15 mins)
9 x 1:30” (3” RI) = 40:30 mins (plus 15 mins)
10 x 1:30” (3” RI) = 45 mins (plus 15 mins)
5 mins spin easy / cool down.

A7 (Z4 – Z5a) – Taper Intervals
Warm up well (10-30 mins).
Complete a number of intervals, allowing your heart to rise into Z4 – Z5a over the interval.
Do 3-6 x 1:30” (3”RI) – 3-6 reps of 90 sec accelerations up to Z4 – Z5a.  3-4 mins recovery.
3 x 1:30” (3” RI) = 13:30 mins (plus 15 mins)
4 x 1:30” (3” RI) = 18 mins (plus 15 mins)
5 x 1:30” (3” RI) = 22:30 mins (plus 15 mins)
6 x 1:30” (3” RI) = 27 mins (plus 15 mins)
7 x 1:30” (3” RI) = 31:30 mins (plus 15 mins)
8 x 1:30” (3” RI) = 36 mins (plus 15 mins)
9 x 1:30” (3” RI) = 40:30 mins (plus 15 mins)
10 x 1:30” (3” RI) = 45 mins (plus 15 mins)
5 mins spin easy / cool down.
TIME TRIAL

T2 – As fast as you can go time trial – Course should be free of traffic lights and heavy traffic.
Warm up (15 – 30 mins).
Complete a 5 – 8 mile time trial as fast as you can possibly ride.
Note the time taken, gears used, rpm and average speed for comparison next time on the same route.

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