BodyZen’s Top Cycling Workouts for Time Crunched Athletes

What do you do when you only have 60 minutes and need to get in a cycling session? Use these cycling workouts to improve your cycling power and fitness. These workouts are ideal for all distance cyclists and triathletes.

Alpha

Warmup 10-20 minutes easy; complete 1-2 minutes of on bike stretches; Using big chainring complete 4 x :10 @ 80% effort with 1:00 rest in between; easy spin 5 minutes; 5 x 1:15 all out at 85-95 RPM’s; 4:00 easy in between; cooldown easy until the end of the hour

Bravo

Warmup 10-20 minutes easy; complete 1-2 minutes of on bike stretches; Using big chainring complete 4 x :20 @ 80-90% effort with 1:00 rest in between; easy spin 5 minutes; 5 x 5 minutes at 80-90% effort at 85-95 RPM’s; 2:00 easy in between; cooldown easy until the end of the hour

Charlie

Warmup 10-20 minutes easy; complete 1-2 minutes of on bike stretches; Using big chainring complete 4 x :20 @ 80-90% effort with 1:00 rest in between; easy spin 5 minutes; 15-20 minutes at 80-90% effort (really kill it here) at 85-95 RPM’s; cooldown easy until the end of the hour

These workouts can all be done on a trainer or the road. For optimum results foam roll all major muscle groups for five to ten minutes before and after each session. To get even faster contact leezee@bodyzen.com.

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