our fave bike trainer workout

Here's a great bike trainer workout, I think it is the best one.This tunes your legs to spin. The basic idea is spin at high rpm for increasing duration of time over 7 intervals.

 

A normal cadence is 80-100 rpm. A sprint cadence is more. The ability to spin at high RPM makes spinning at regular cadence easier, and smoother.

 

If you don’t have a way to measure cadence rpm, just consider pedaling really, really fast.

 

Fast music really helps the brain to tell the legs to go fast!  

 

High-RPM cadence Interval workout

(do not go at cardio maximum/overload, this is not a cardio workout)

 

 

warm up 5-10 minutes

 

Set bike resistance level so you can spin 110-120 rpm without too much/too little resistance

 

0:30 - 110-120 RPM

    0:60 - recuperation

 

1:00 - 110-120 RPM

    0:60 - recuperation

 

1:30 - 110-120 RPM

    0:60 - recuperation

 

2:00 - 110-120 RPM

    0:60 - recuperation

 

2:30 - 110-120 RPM

    0:60 - recuperation

 

3:00 - 110-120 RPM

    0:60 - recuperation

 

3:30 - 110-120 RPM

 

recuperation 5-10 minutes

 

 

 

Enjoy!