A BarryS Coaching Cycling Workout


Focus: Variable Gear Intervals (60 minutes)

by Barry Stokes

warm up

20 min. Easy; vary cadence and include 4 x 30 sec single leg pedal drills alternating 30 sec right, 30 sec both, 30 sec left leg. 2 x 1 min standing out of the saddle w/1 min seated rest interval RPE 1

main set

  • 6 x 3 min. This is a continuous 18-min effort rolling from 3 min. high cadence (100 - 120 rpm at steady pace RPE 2) to 3 min. normal time trial cadence, (80 - 100 rpm steady pace RPE 2) to 3 min. low cadence, (60-70 rpm RPE 2) REPEAT the sequence w/o a break.

THEN do:

  • 2 min. Easy spinning RPE 1
  • 6 x 2 min. Continuous 12-min. effort, alternating 1 min. moderately hard RPE 3 w/1 min. easy RPE 1
  • 2 min. high cadence (100 - 120) followed by 2 min. normal time trial cadence (80 - 100) then do 2 min. big gear -- Repeat progression w/out rest.

cool down

4-5 minutes. Cruise RPE 1 - 80 -90 rpm

total = 60:00

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