ATC Spin Workout
Week 1 Build

Focus
  • Maintain the cadence – if upping the gear means you cannot to maintain the cadence, then drop the gear and keep the cadence.
Goal
  • Increase your cadence and build strength on the bike
Warm up (15 minutes)
Gear Time (mins) Cadence Goals
0 5 70-80
0 5 80-90
0 5 90-100
Set 1: Up & Down
Gear Time (mins) Cadence Goals Effort
1 5 90-100 Ironman – effort to cycle 180km
(easy spinning, can maintain for 2 hours, can talk)
2 5 85-95 Half Iron – effort to cycle 90km
requires more effort, can talk in short phrases
3 5 80-90 Standard – effort to cycle 40km
requires concentration, talking not possible
2 5 85-95 Half Iron – effort to cycle 90km
requires more effort, can talk in short phrases

Repeat 3x – 60 minutes

Cool Down (15 minutes)

Reverse the warm-up.

Total Time: 90 minutes

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