1 min strength + sprints 4 hours 30 minutes
4:
30
Duration
Intensity
Training stress
2 sets of 3x 1 minute strength intervals with 15 minutes of recovery in between the sets. Keep your cadence around 60 rpm during the strength stints. Stay in the saddle and keep your upper body steady. After the strength sets you pedal in the endurance zone for 150 minutes. You finish the workout with 5x 10-second, all-out sprints. Remain seated during the sprints as well.
1 min strength + sprints 4 hours 30 minutes
4:
30
Duration
Intensity
Training stress
2 sets of 3x 1 minute strength intervals with 15 minutes of recovery in between the sets. Keep your cadence around 60 rpm during the strength stints. Stay in the saddle and keep your upper body steady. After the strength sets you pedal in the endurance zone for 150 minutes. You finish the workout with 5x 10-second, all-out sprints. Remain seated during the sprints as well.
1 min strength + sprints 4 hours 30 minutes
4:
30
Duration
Intensity
Training stress
2 sets of 3x 1 minute strength intervals with 15 minutes of recovery in between the sets. Keep your cadence around 60 rpm during the strength stints. Stay in the saddle and keep your upper body steady. After the strength sets you pedal in the endurance zone for 150 minutes. You finish the workout with 5x 10-second, all-out sprints. Remain seated during the sprints as well.
Start Your Personalized Training Plan Today
Discover the Benefits of JOIN and Achieve Your Cycling Goals
Start Your Personalized Training Plan Today
Discover the Benefits of JOIN and Achieve Your Cycling Goals
Start Your Personalized Training Plan Today
Discover the Benefits of JOIN and Achieve Your Cycling Goals
FAQs
Have questions before signing up for JOIN? We've got you covered.
How does JOIN work?
JOIN creates personalized, adaptive training plans for cyclists based on their fitness level, goals, and availability. The app continuously adjusts your plan to keep you on track, offering structured workouts and insights to help you improve.
What are the benefits?
How do I get started?
Is JOIN suitable for all levels?
Do I need a power meter to use JOIN?
FAQs
Have questions before signing up for JOIN? We've got you covered.
How does JOIN work?
JOIN creates personalized, adaptive training plans for cyclists based on their fitness level, goals, and availability. The app continuously adjusts your plan to keep you on track, offering structured workouts and insights to help you improve.
What are the benefits?
How do I get started?
Is JOIN suitable for all levels?
Do I need a power meter to use JOIN?
FAQs
Have questions before signing up for JOIN? We've got you covered.
How does JOIN work?
JOIN creates personalized, adaptive training plans for cyclists based on their fitness level, goals, and availability. The app continuously adjusts your plan to keep you on track, offering structured workouts and insights to help you improve.
What are the benefits?
How do I get started?
Is JOIN suitable for all levels?
Do I need a power meter to use JOIN?