A BarryS Coaching Workout


Indoor Ride - Gear Up

by Barry Stokes

warm up

15 minutes

Include 3 x 30 second right leg, both legs & left leg single leg pedaling drills w/1 min recovery between single leg sets.

main set

  • Large chain ring in front and smallest gear in the back, pedal 1 minute @ 60 – 65 rpm
  • Shift up to the next larger gear, pedal 2 minutes @ 65 – 70 rpm
  • Shift up to the next larger gear, pedal 3 minutes @ 70 – 75 rpm
  • Pedal 4 minutes @ 75 – 80 rpm
  • Pedal 5 minutes @ 80 – 85 rpm
  • 1 MINUTE RECOVERY
  • Pedal 6 minutes @ 85 – 90 rpm
  • Pedal 7 minutes @ 90 – 95 rpm
  • 1 MINUTE RECOVERY
  • Pedal 8 minutes @ 95 – 100 rpm

cool down

5 minutes

total = 1:01:00

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