Category: Bike

May 5, 2019 – Bike/strength

May 5, 2019 – Bike/strength

Lets keep up the endurance bike workouts crew! these help build up our aerobic efficiency – which can help decrease your recovery time between hard workouts!

Try to do one more set than last week.

Bike:

4321 warmup

3-5x

6 minutes @ 60%

20 seconds @110% FTP
30 Seconds EASY
15 Seconds @110% FTP

2 minutes @ 50%

Each set increase your six minute block intensity by 3-5%

5-10 min cool down

Strength

Warmup:
3 sets

4 Pillars warmup
20 hollow rock

20secomd side plank from knee top leg extended
50 jump rope

Main Set:

3 sets
A1: 8 step downs (each leg)
A2: 5 box jumps
A3: 10 x McGill bench press

Bonus:
10 minutes continuous
20 yard quadruped crawl

5 pull-ups

10 pushups

10 v-ups

May 2, 2019 – Bike

May 2, 2019 – Bike

BIKE

We’re finally getting to the point where we can start to ride outside. If you have that option we are all for riding outside. Aim for 60-90 minutes on varied terrain. If you don’t have that option, below is the indoor workout

Endurance workout:
10 min warm up
8 min @ 70-75% FTP
2 min @ 90-95% FTP
8 min @ 75-80% FTP
2 min @ 90-95% FTP
8 min @ 80-85% FTP
2 min @ 90-95% FTP
5 min @ 75-80% FTP
5-10 min EASY cool down

April 28, 2019 – Bike/Strength

April 28, 2019 – Bike/Strength

Lets keep up the endurance bike workouts crew! these help build up our aerobic efficiency – which can help decrease your recovery time between hard workouts!

Bike:

4321 warmup

3-5x

6 minutes @ 60%

20 seconds @110% FTP
30 Seconds EASY
15 Seconds @110% FTP

2 minutes @ 50%

Each set increase your six minute block intensity by 3-5%

5-10 min cool down

Strength

Warmup:
3 sets

4 Pillars warmup
20 shoulder taps from plank from hands
50 jump rope

Main Set:
A1: 8 step downs (each leg)
A2: 5 box jumps
A3: Bent over Kettlebell row (no support)

Bonus:
10 minutes continuous
20 yard quadruped crawl
20 hollow rocks