Enjoy this 45ish minute interval ride on-your-own at the gym. This ride requires an indoor bike with a cycle machine that shows your RPM speed. Otherwise, you need a metronome to help you gauge your cadence OR you can go old school and count the number of times your pedal completes a full rotation over a duration of 10 seconds.

70 RPM    11-12 rotations
80 RPM    13-14 rotations
90 RPM    15 rotations
100 RPM   16-17 rotations
110 RPM    18-19 rotations

0:00-3:00 | Seated Flat | 80-95RPM | Warm-Up. Gradually increase cadence. RPE 3.

3:00-5:00 | Seated Flat | 80 RPM | Stay disciplined at this cadence with light resistance. Continuation of your warm-up. RPE 3.

5:00-7:00 | Standing Flat | 70 RPM  | Add enough resistance to support your weight out of the saddle. Come up to Hand Position #2. RPE 4.

7:00-9:30 | Jumps | 70 RPM | 10 seconds in and out of saddle from Seated Climb (small incline) in Hand Position #2 and up into Standing Flat in Hand Position #2. RPE will elevate to 6 because HR will increase!

9:30-13:00 | Seated Flat | 80-100 RPM | Recover. Allow heart rate and breathing to come back down. Start at lower end of cadence range. As you feel HR recover, gradually increase speed and hold at steady rate. Slow, deep, intentional breathing!

13:00-15:00 | Seated Flat | 90 RPM |

15:00-17:00 | Standing Flat | 80-90 RPM | RPE 4.

17:00-18:30 | Jumps | 90 RPM | 10 seconds in and out of saddle from Seated Climb in Hand Position 2 and up into Standing Flat in Hand Position 2.

18:30-21:30 | Seated Flat | 80-100 RPM | Recover. Allow heart rate and breathing to come back down. Start at lower end of cadence range. As you feel HR recover, gradually increase speed and hold at steady rate. Slow, deep, intentional breathing!

21:30-23:30 | Seated Flat | 100 RPM

23:30-25:30 | Standing Flat | 90-100 RPM

25:30-27:00 | Jumps | 100 RPM | 10 seconds in and out of saddle from Seated Climb in Hand Position #2 and up into Standing Flat in Hand Position #2. RPE will rise to 7/8 due to jumps!

27:00-30:00 | Seated Flat | 80-100 RPM | Recover. Allow heart rate and breathing to come back down. Start at lower end of cadence range. As you feel HR recover, gradually increase speed and hold at steady rate. Slow, deep, intentional breathing!

30:00-31:30| Seated Flat | 95-110 RPM | Option to ride at lower end of range to maintain steady cadence.

31:30-33:30 | Standing Flat | 100-110 RPM

33:30-35:00 | Jumps | 100-110 RPM | 10 seconds in and out of saddle from Seated Climb in Hand Position #2 and up into Standing Flat in Hand Position #2. RPE will rise to 7-8 due to jumps!

35:00-36:00 | Seated Flat | 80-90 RPM | Recover.

36:00-37:00 | Jumps | 80-100 RPM | Slightly add resistance. RPE 4. Complete 4 jumps up into Standing Flat in HP#2 and back down to Seated Flat in HP#2. RPE will rise to 7/8 due to jumps!

37:00-38:00 | Seated Flat | 80-90 RPM | Recover.

38:00-39:00 | Jumps | 80-100 RPM | Slightly add resistance. RPE 4. Complete 4 jumps up into Standing Flat in HP#2 and back down to Seated Flat in HP#2. RPE will rise to 7/8 due to jumps!

39:00-40:00 | Seated Flat | 80-90 RPM | Recover. Allow heart rate and breathing to come back down. Slow, deep, intentional breathing! RPE 3.

40:00-43:00 | Seated Flat | 80 RPM | Cool-down. RPE 3.

STRETCH!

Calf, Quad, Hamstring, Hip Flexor, Shoulders, Back, Neck…