A BarryS Coaching Cycling Workout


Indoor Ride: A Factor of 12 (96 minutes)

by Barry Stokes

Tempo = big chain ring in front & 13, 15, 17 in rear @ 90 – 100 rpm; h/r mid-zone 2 – high zone 3

Steady State = big chain ring in front 17 – 19 in rear @ 80 – 90 rpm; h/r high zone 1 – mid-zone 2.

warm up

12 min @ 5 min spin then 1 leg spin done as 3 x 30 sec right leg, 30 sec both legs, 30 sec left leg, 1 min recovery.

main set

  • 12 min Tempo @ 90 – 100 rpm
  • 6 min Steady State @ 80 – 90 rpm
  • 11 min Tempo @ 90 – 100 rpm
  • 5 min Steady State @ 80 – 90 rpm
  • 10 min Temp @ 90 – 100 rpm
  • 4 min Steady State @ 80 – 90 rpm
  • 9 min Tempo @ 90 – 100 rpm
  • 3 min Steady State @ 80 – 90 rpm
  • 8 min Tempo @ 90 – 100 rpm
  • 2 min Steady State @ 80 – 90 rpm
  • 7 min Tempo @ 90 – 100 rpm
  • 1 min Steady State @ 80 – 90 rpm

cool down

6 minute soft pedal

total = 60 minutes

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