Bike Workout Options

Workout 1 - Acceleration Day

3sets of 5 reps of 10 seconds “very high resistance” with 1 mins rest and 3-5 mins rest between sets. Don’t start the time until you’re at full speed.

 

Workout 2 - Speed Day

3sets of 5 reps of 20-30 seconds “high resistance” with 2-3 mins rest and 5 mins rest between sets. Don’t start the time until you’re at full speed. Set Bike height that allows for 90-95% knee extension.

 

Workout 3 - Speed Endurance Day

8-10reps of 45 seconds “medium to high resistance” with 4 mins rest. Don’t start the time until you’re at full speed. Don’t start the time until you’re at full speed.