TRAINING PLANS & WORKOUTS

A proper warm-up will help you start your upcoming 20-minute ride better. The 20-minute all-out ride lets you find out how high a power output you can sustain without fading. Once you begin the 20-minute effort, pace yourself well: - Hold back in the first 3 minutes; feeling easy is normal. - Maintain a steady rhythm from 3 to 10 minutes at your usual cadence. - The 10–15 minute mark is the hardest—keep pushing through. - Gradually increase effort in the final 5 minutes, and give it everything you’ve got in the last 2 minutes. Afterward, cool down by spinning easily for 10 minutes. Remember to prepare water and turn on your fan before you start. Go for it, and ride your personal best!

Make sure to complete a sufficient warm up before starting. Prioritize control over heavy weight. Use weights that are challenging, but exercise caution when performing movements that are new to you.

This interval workout has 2-min and 1-min high-intensity efforts. During the 1-min intervals, aim for all-out effort and do not focus on HR. Try to bring your HR down as much as possible during rest.

This track workout focuses on short distances such as 200, 400, and 800m in the Track & Field world. You will find yourself running at supramaximal speed for various distances in a pyramid setup.

This track workout focuses on middle distance such as 1200m and 1600m. You will find yourself running at 5k race pace for various distances in a pyramid setup.