Aerobic Endurance (Tacx)

55 minutes total

Duration

Cadence

Resistance

 Gear

Warm up

8 min

90

0

42/16

2 times 1' hard (40/45 km hour) & 1' rest

4 min

<80

2

52/15

30/35 km/h

4 min

100

0

42/16

2 times 1' hard (40/45 km hour) & 1' rest

4 min

<80

3

52/15

30/33 km/h

4 min

80/110

0

42/14

Keep your speed high

4 min

80

1

52/16

Easy spin

1 min

100

0

42/16

Keep your speed high

5 min

80

2

52/16

Easy spin

1 min

100

0

42/16

Keep your speed high

5 min

80

3

52/16

Easy spin

3 min

100

0

42/16

4 times 30’ increase cadence gradually       30' rest

4 min

80

2

42/16

4 times 30" left leg only & 30' right left only

4 min

100

0

42/16

Easy spin

2 min

80/100

0

42/15

Cool down and do some stretching

2 min

100/110

0

42/16

Long and Steep

53 minutes total

Duration

Cadence

Heart rate

Resistance

Gear

Warm-up Phase 1

5 min

90

0.65

1

Free

Warm-up Phase 2

5 min

95-100

0.75

2

Free

Warm-up Phase 3

3 min

90

0.65

1

Free

Start the hill

10 min

80-90

0.75

2

Free

Steeper

10 min

80-90

0.75

3

Free

More

5 min

80-90

0.8

4

Free

Top of the hill

5 min

85-90

85-90%

5

Free

The descent

3 min

90

Recover

4

Free

Easy spin

2 min

90

Recover

3

Free

Spin out and follow with cool down

5 min

90

Recover

1

Free

Steady Climb

35 minutes total

Duration

Cadence

Resistance

Gear

Warm-up

5 min

85-95

1

39/19

Small incline

2 min

80-90

3

39/17

Short Hill

2 min

80-90

5

39/17

Level out from small incline

5 min

85-90

2

39/19

Short Hill

1 min

<80

5

53/17

Stand up

Level out to small incline

2 min

80-90

3

39/17

Over the top

2 min

85-90

5

39/15

Accelerate over the crest

2 min

90-95

3

39/17

Spin out

3 min

90>

1

39/19

Short Hill

1 min

<80

5

53/17

Stand up

Level out to small incline

2 min

80-90

3

39/17

cool down

8 min

90>

1

39/19

20 Minute Time Trial

65 minutes total

Duration

Cadence

Heart rate

Resistance

Gear

Warm-up easy spin

10 min

85-95

up to 70%

1

39/19

Get off bike and stretch

10 min

-

n/a

Easy spin

5 min

90

66%

1

39/19

Short sprint

30 sec

100

75%

0

53/12

Recover

30 sec

90

60%

0

39/17

Short sprint

1 min

100

75%

0

53/12

Recover

3 min

90

60%

0

39/17

Begin TTº

20 min

90

85-90%

4

53/15

Recover

5 min

85-90

60%

0

39/17

Cool down easy

10 min

85-90

60%

0

39/19

º Record distance and use as fitness gauge once a month

Hill Hammer

60 minutes total

Duration

Cadence

Heart rate

Warm up easy spin

5 min

90

60%

Increase resistance

10 min

90

66%

Small hill seated

2 min

90

70%

Flat recovery

3 min

90

66%

Small hill seated

3 min

90

75%

Flat recovery

2 min

90

66%

Standing hill

2 min

80

80%

Accelerate downhill

1 min

95-100

80%

Flat recovery

3 min

90

66%

Medium hill seated

5 min

90

80%

Flat recovery

3 min

90

66%

Short steep stand

1 min

80

85-90%

Seated climb

2 min

90

85-90%

Short steep stand

1 min

80

85-90%

Flat recovery

3 min

90

66%

Hard seated climb

4 min

90-95

85-90%

Flat recovery

5 min

90

66%

Cool down easy spin

5 min

80-90

60%

Cool down and stretch

Technique

45 minutes total

Duration

Cadence

Heart rate

Resistance

Gear

Easy spin

5 min

80-85

60%

1

39/17

Increase cadence

3 min

90-95

70%

2

39/17

Increase resistance

4 min

90-95

75%

2

39/17

Spin over speed

1 min

110

80%

2

39/17

Easy recover

2 min

90

65%

0

39/19

Spin over speed

1 min

120

80%

2

39/17

Easy recover

2 min

90

65%

0

39/19

Spin over speed

1 min

120

80%

2

39/17

Easy recover

2 min

90

65%

0

39/19

Spin over speed

1 min

120

80%

2

39/17

Left leg only

30 sec.

90

65%

1

39/17

Right leg only

30 sec.

90

65%

1

39/17

Left leg only

30 sec.

90

65%

1

39/17

Right leg only

30 sec.

90

65%

1

39/17

Left leg only

30 sec.

90

65%

1

39/17

Right leg only

30 sec.

90

65%

1

39/17

Recover/ cool down

5 min

90

65%

0

39/19

Cool down and stretch

Pyramid Hills

60 minutes total

Duration

Cadence

Heart rate

Resistance

Gear

Warm up Phase 1

5 min

90

65%

1

free

Warm up Phase 2

5 min

100

65%

1

free

Warm up Phase 3

5 min

100-110

65-75%

1

free

Pyramid 1

1 min

90

75%+

5

free

2 min

90

75%+

4

free

3 min

90

75%+

3

free

5 min

90

75%+

2

free

3 min

90

75%+

3

free

2 min

90

75%+

4

free

1 min

90

75%

5

free

Rest Phase

5 min

90

65% -

1

free

Repeat Pyramid 1

1 min

90

75%+

5

free

2 min

90

75%+

4

free

3 min

90

75%+

3

free

5 min

90

75%+

2

free

3 min

90

75%+

3

free

2 min

90

75%+

4

free

1 min

90

75%

5

free

Cool down spin low gear

1 min

110

65%

1

free

Cool down higher gear

5 min

90

<65%

1

free

Jumping

45 min total

Duration

Cadence

Heart rate

Resistance

Warm up Phase 1

5 min

90

65%

2

Warm up Phase 2

5 min

100

65%

2

Warm up Phase 3

5 min

100-110

65-75%

2

Jumps 

15 sec

120

75%+

3

Rest

45 sec

90

65%

1

Repeat 10 times

Recover

5 min

90

65%

2

Jumps 

10 sec

max

75%+

3

Rest

50 sec

90

65%

1

Repeat 10 times

Cool down spin

5 min

90

<65%

2

Power

64 minutes total

Duration

Heart rate

Cadence

Resistance

Gear

Warm up

10 min

50-60%

90/100

1

39/17

High speed (stay seated)

7 min

70/85%

80/90

3

53/14

Spin easy

4 min

50-60%

90

1

39/16

High speed (stay seated)

8 min

70-85%

80/90

3

53/14

Spin easy

4 min

50-60%

90

1

39/16

High speed (stay seated)

9 min

70-85%

80/90

3

53/14

Spin easy

4 min

50-60%

90

1

39/16

Stay seated

10 min

70-85%

80/90

3

53/14

Recover

8 min

50-60%

90/100

0

39/17