BIKE Workout

BIKE:
Workout Purpose: Interval Leg Training. Workout is designed to correct that pedal stroke for each leg to create a powerful cadence when both feet clipped in
Warm Up:
6min – Pedal easy w/ cadence above 90 rpm
6min – Alternate :30 seconds seated and :30 standing
6min – Seated and alternate 80% workload between 1min on the right leg and 1min on the left leg (DO NOT UNCLIP)
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Main Set:
7 x 3min
– 1min Left Leg
– 1min Both Legs
– 1min Right Leg

HR: Zone 1 – Zone 2
RPM: 85 RPM
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Cool Down:
5min
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Total Workout Time: 45min
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Notes:
- Setup 2 chairs to support your resting leg if needed.