Unfortunately, not everyone has unlimited time to crank out extreme cardiovascular workouts at the gym. But don't worry, you can get great results by doing a smart blend of workouts that vary in overall length and duration! Exercise science shows that you can increase endurance, build speed, and improve your pace by cycling for periods ranging from 30 to 60 minutes. Here's how:
If you have 30 to 45 minutes:
30-Second Blasts! Warm up for 10 minutes at moderate intensity. Then, sprint all out for 30 seconds followed by an easy spin for 2.5 minutes. Do this 12 times. Then, spin easy to cool down.
Spin-Ups! Warm up for 5 minutes at moderate intensity. Then, shift into an easier gear(s) and spin as quickly as possible while maintaining a quiet upper body and smooth pedal stroke for 1 minute. Recover for 3 minutes. Do 6 to 8 intervals and then cool down.
The Meander! Toss a leg over your bike and ride like a kid! That's right, no computer and no agenda, just ride and enjoy the fun!
If you have 45 to 60 minutes:
The Triple Threat! Warm up for 15 minutes. Then, boost your intensity until you're working very hard (9 on scale of 1-10). Hold that intensity for 3 minutes. Repeat 2 more times. Then, recover for 3 minutes before finishing your ride at a moderate pace.
Hill Attacks! Warm up for 10 to 15 minutes. Then, increase the bikes resistance for 5 minutes (the ascent). For the descent, decrease the resistance for 3 minutes. Repeat for a total of 5 intervals and then cool down.
Cross the Threshold! Warm up for 10 to 15 minutes. Increase your effort to beyond your comfort zone (about an 8 on a scale of 1-10) and hold it for 6 minutes. Back off and ride just below your threshold point (about a 6 on the scale) for 5 minutes. Do 3 or 4 sets and then cool down.
In addition to being great workouts at the gym, these exercises can also be done outdoors!
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