Social Distancing: Rolling Hills Indoor Bike – all3sports

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Social Distancing: Rolling Hills Indoor Bike

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Cycling indoors offers many advantages such as flexibility of schedule, safety, and a bit of selfishness that you can do your workout on your terms. Drawbacks do exist. The primary drawback is the lack of terrain. When you’re riding outdoors and in races, you will encounter hills in most areas where you ride. This workout is intended to provide you an opportunity to work on your strength for crushing those hills when you get outside. For those of you living in flat areas of the world, you may want to use this workout several times throughout your training sequence so you can be competitive with those who have the benefit of a variety of terrains.

This workout will have a variety of efforts and cycling cadences. Stay seated throughout the workout to maintain hip strength. By mixing up using the big and small chainring, you can add some variety to this workout.

The Workout:

Warm Up:

  • 5 minutes easy pedaling with cadence above 90 RPM
  • 5 minutes alternating 0:30 standing and 0:30 seated
  • 6 minutes alternating 80% of workload between 1:00 right leg and 1:00 left leg

Set 1: Repeat 6 times

  • 2:00 – Choose a gear to maintain 70 RPM in Zone 2 heart rate or an effort of 3 out of 5.
  • 1:00 – Rest interval maintaining 100 RPM

3 minutes easy recovery

Set 2: Repeat 6 times

  • 2:00 – Choose a gear to maintain 70 RPM in Zone 2 heart rate or an effort of 3 out of 5.
  • 1:00 – Rest interval maintaining 100 RPM

Cool down

Great job! How did it feel? Probably not the same as riding outdoors but hopefully a pretty good alternative. For your cooldown, ride for 5 minutes easy and be sure to stretch! 

NOTE ABOUT FOLLOWING TRAINING ADVICE YOU FIND ON THE INTERNET: 

As with all training advice, please read this with knowledge of your own health and abilities in mind. Be sure to ask a doctor if you’re healthy enough to perform these exercises. If you have an injury, make sure you have recovered and cleared for additional activity. Do not over-train and ensure you are fueling your body appropriately to maximize your body’s performance and recovery. If something causes pain, that’s not good. Stop that exercise and perhaps the workout. When you workout, you should feel like you’re doing work but there shouldn’t be pain. Listen to your body and be smart.

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