The NHL Cycling Workout

 Welcome back to week 2 of my free workout ideas.

Riding the trainer takes a lot of motivation.  Strapping your bike to an indoor trainer and cycling for 1 or 2 or more hours takes a special kind of person who is born with the Eye of the Tiger.

I like to use sports programming  as a timing and motivational tool. Most hockey games take up to two and a half hours in length, including commercials and intermissions. We make the intensity blocks the commercial breaks and the intermissions.

Find a suitable hockey game (Go Leaf's Go)
As the game begins, follow the 20 minute warm-up I posted previously.
After the warm-up is completed the work out fun begins.

All spinning will be done at Zone 1 (easy) and 80 - 100 cadence 
When a commercial break comes on the television the rider shall immediately increase resistance and bring the riding effort to Zone 3 (hard)
Once the commercial break is over, the rider can bring the effort level back to Zone 1 (easy)
This will be repeated at every commercial break as programmed by the network. 
Intermissions will be ridden in Zone 2 (moderately hard)
Keep in mind that intermissions have commercial breaks too, so these are to be ridden in Zone 3 (hard)

So to simplify the workout

20 minute warm-up
Hockey: Zone 1 @ 80-100 cadence
Commercial: Zone 3 @95-100 cadence
Hockey: Zone 1 @ 80-100 cadence
Commercial: Zone 3 @95-100 cadence
Continuing
Hockey: Zone 1 @ 80-100 cadence
Commercial: Zone 3 @95-100 cadence
Intermission: Zone 2 @90-95 cadence
Commercial: Zone 3 @95-100 cadence
 Continuing

Once you have reached your time limit, ride a further 5 minutes easy. 

Let me know how you do in the comments below!

By the way, you don't have to ride for the full game unless you want to. Pick 45, 60, 75, 90 minutes or whatever your current fitness level can support. The really important thing is to ride.


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