IMPROVE YOUR SPEED, POWER AND PREVENT INJURY.
ON THE BIKE STRENGTH WORKOUT
Overtime this workout improves your ability to overcome resistance which will produce faster paces due to better strength. This session is great for building strength in the leg muscles and preparing them for future higher intensity efforts and sessions.
Standard warm up, moving straight into eight 4 minutes force intervals on an indoor trainer or hill with a low cadence of 50rpm to 60rpm to create high torque during the 4 minute intervals. Recover for 4 minutes between each efforts - spinning legs out with light pressure on the pedals.
What the 4 minute efforts should feel like: Hard to really hard effort with rapid breathing and difficulty to hold a conversation.
Safety note: Stop the workout if you have any knee discomfort.
Remain seated focusing on a smooth pedaling technique, engaging the legs through the whole pedal stroke and maintain a still upper body. Using the glutes through the top of the pedal stroke, quads driving the pedals down and hamstrings/calves dragging up through the back of the pedal stroke.
Cool down: 5 minutes to bring your body back it's natural state.
ZWIFT power version - download here.
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