December 13, 2017 – Bike

December 13, 2017 – Bike

Anchor Bike workout

Warmup: 10 minute bike warm up routine

Main set: 45-60 minutes of work. Beginners can do just the first three intervals.

15 mins @ Zone 2, 15 mins at Zone 3, 15 minutes @ Zone 2, 15 minutes @ Zone 3.

Cooldown: 5 minutes @ Zone 1

Notes: Try to maintain cadence of 85-95 rpm in Zone 2 and 80-85 rpm in Zone 3. In Zone 2 you should notice your breathing and it should be moderately deep but steady and you should still be able to talk but not in long winded sentences. You should be able to sustain this sort of pacing for long periods if you have the open roads or long climbs so it’s not so hard that you’re getting exhausted but you’re still riding quickly at your own best ‘fast fun pace’. In Zone 5 no conversation is possible and you will be gasping towards the end of each of these efforts. When riding in Zone 1 you should hardly notice your breathing at all.