Burn Off Your Donuts is a 60 minute workout combining high cadence and a 13 minute climb.
It will endurance and sustained climbing ability.
25 minutes Endurance with 3 Threshold intervals of 1’45”,1’20 and 1′.
5 minutes at Recovery and Endurance
13 minutes climbing sitting and standing
4 minutes high cadence
14 minutes combining Endurance, Tempo and Threshold
A 60 minute high cadence workout to improve fitness and pedaling technique.
Total duration : 60 minutes
10 minute warm-up
45 minutes at various recommended cadences : 90, 95,100, 110rpm.
5 minutes cool-down
Maintaining high cadences for prolonged intervals is quite a challenge for many cyclists as it’s not that often that you can pedal non-stop on the open road.
Your resistance setting will need to be fairly low so that the power output comes from pedaling fast rather than the amount of force.
For an less intense session keep the effort level at Tempo during the 100rpm Threshold intervals.
To develop a smooth pedaling style you need to have the resistance set so that you don’t get any muscle soreness during the workout. However, you may feel it after the session.
Try to pedal as close as you can to the recommended cadences. If the recommended effort level is too high reduce the resistance. For an easier session use your Tempo zone instead of Threshold.
Keep the upper body relaxed.
Arms relaxed, back straight
Keep taking sips of water especially during the recovery periods.
Maintain a deep, regular breathing rate – you shouldn’t get out of breath.
This indoor cycling video training video was filmed in the Vercors region in the south-east of France. The area has some spectacular roads and a variety of scenery you can’t find in many places. The video features footage from a 70 mile circuit.