Enduro Intervals to Smash Long Hills and Sprints

The goal of today's workout is to develop the ability to sustain long intervals where we are slowly pushing ourselves to our limit, and then maintaining that limit for a set amount of time. Look forward to slow hill climbs where we vary our speed and resistance to push ourselves to our limit, followed by some quick recovery to flush out our legs. Take the saddle and enjoy!

Playlist: 2 Friends Big Bootie Mix, Vol. 16

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Sub HP 2.5 for HP 2 if your arms are long. Also, if you just want to jump into the workout, you can do whatever hand positions feel good to you.

Workout

Warm-Up ~ 6 mins

1 min: Sitting Flat road. RPM 90-110. HP 1 or 2.

6 sets of 5 second jumps (5 seconds out of the saddle, 5 seconds in the saddle = 1 set) Maintain RPM 70-80. HP 2 or 2.5.

3 min: Sitting Flat. Add 1 gear. RPM 100-110. HP 2 or 2.5.

30 seconds: Standing Climb. Add 4 gears. RPM of 70+. HP 3.

1 min: Drop back to Flat Road. RPM 80-100. HP 2 or 2.5.

Pre-Work ~ 7 mins

1 mins: Sitting climb. Add 2 gears. RPM 90. HP 2 or 2.5.

2 mins: Standing climb. Add 2 gears. RPM 70.

1 min: Sitting Flat Recovery. Drop 4 gears. RPM 90+. HP 2 or 2.5.

30 seconds: Standing climb. Add 5 gears. RPM 70. HP 3.

30 seconds: Try to increase RPM by 5.

1 min: Sitting Climb. Try to increase RPM by 5. HP 2 or 2.5.

1 min: Flat Road Recovery. RPM 80-100. HP 2 or 2.5.

Intervals ~ 21 mins

2 min: Standing Climb. Add 4 gears. RM 80. HP 3.

2 min: Sitting Climb. RM 80. HP 2 or 2.5.

3 min: Increase to RPM 90

2 min: Increase to RPM 100

1 min: Increase to RPM 110.

1 min: Sitting Flat Road (Recovery). RPM 60+. HP 2 or 2.5.

3 min: Standing Climb. RPM 80. HP 2 or 2.5.

1 min: Increase to RPM 80.

3 min: Increase to RPM 90

2 min: Increase to RPM 100

1 min: Increase to RPM 110

Post - Work ~ 6 min

2 min: Standing Flat Road. Drop 1 gear. RPM 60-70. HP 3.

1 min: Sitting Flat Road. RPM 80-110. HP 2 or 2.5.

12 x 5 s Jumps. Maintain RPM 90-100. HP 2.5.

2 min: Sitting Flat Road. RPM 80-100. HP 2 or 2.5.

HIIT Intervals ~ 9 mins

These sprint intervals are 30 seconds on, 30 seconds off. They're the last 8 minutes of the class so make them count!

45 seconds: Sitting Climb. Add 3 gears. RPM 85. HP 2 or 2.5.

3 sets of 30 seconds on, 30 seconds off. Add 5 gears. RPM 85+.

1 min: Sitting Flat Road Recovery. Ease back into 80+ RPM at ~45 seconds.

2 x Add 5 gears. 30 seconds. RPM 80-100. HP 2 or 2.5.

Cool down ~ 5 minutes

1 min: Sitting Flat Road Recovery. HP 2 or 2.5.

1 min: Add 2 gears. RPM 90+. HP 2 or 2.5.

2 min: Add 1 gear. Maintain RPM 90+. HP 2 or 2.5.

Stretching ~ 10 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

2 min: Standing Glute Stretch, 1 min each side

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Forward Fold, 1 min each side