Decreasing Intervals - Increasing Suffering

Another week has past and finally the snow appears to be almost gone. Soon most of us will be heading out on our bikes to ride outdoors. Keep in mind that riding a trainer can give you a great quick workout when you are time crunched. 

This is a great workout because the intervals are ridden at maximal effort.

As always, begin with a suitable warm-up

After completing the warm-up immediately proceed with the following:

90 seconds all out, hard gear fast spin
90 seconds really easy, easy gear (
75 seconds all out, hard gear fast spin
75 seconds really easy, easy gear
60 seconds all out, hard gear fast spin
60 seconds really easy, easy gear
45 seconds all out, hard gear fast spin
45 seconds really easy, easy gear
30 seconds all out, hard gear fast spin
30 seconds really easy, easy gear
5 minutes recovery

Each of these is 15 minutes long (including the recovery)

You may do up to 4 of these in a workout. 

Recovery

Peddle easy for 5 to 10 minutes and bring the heart rate down.

Cheers and thanks for reading.