ATC Cycle/Spin 4.39

By September 24, 2018Cycling, Workouts

ATC Outdoor Cycling Workout
Week 4 Build

After 20-30 minutes of warm up, add 3-10 intervals of pick-ups where you maintain 3 minutes of maximum effort, then rest for 2 minutes. Throw in at least two hills before you cool down and head home.

Build on last week’s work out either with frequency or duration. For example, if you did 3 intervals of 2 minutes seconds, do either 6 intervals of 2 minutes OR 3 intervals of 3 minutes this week.

ATC Spin Workout
Week 4 Taper

  • Maintain the cadence – if upping the gear means you cannot to maintain the cadence, then drop the gear and keep the cadence.
  • Increase your cadence and build strength on the bike
Warm up (10 minutes)
Gear Time (mins) Cadence Goals
0 3 70-75
0 3 75-80
0 2 80-85
0 2 85-90
Set 1: Up the Ladder
Gear Time (mins) Cadence Goals Effort
1 3 90-95 Ironman – effort to cycle 180km
(easy spinning, can maintain for 2 hours, can talk)
2 3 85-90 Half Iron – effort to cycle 90km
requires more effort, can talk in short phrases
3 2 80-85 Standard – effort to cycle 40km
requires concentration, talking not possible
4 2 85-90 Sprint – effort to cycle 20km
requires concentration, talking not possible
Special Notes
  • This week’s work out throw in “Sprint” race distance effort – the max effort you could sustain for a 40-45 minute time trial. Always err on the side of caution. Rather than taking another gear, consider increasing your cadence in the same “Olympic” race distance effort gear.

Repeat 4x – 40 minutes

Cool Down (10 minutes)

Reverse the warm-up.

Total Time: 60 minutes

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