Cycling Workout 9: TTT

Find a partner and mosey on down to the gym/force them to hop on a bike with you. This workout involves the use of a teammate (one or more is fine) and is a great workout if you have someone to go to the gym with. In reality, you can do this workout without a partner, but if you are looking for a cycling workout that gets a friend involved and is fun/different, this is a good one.

Total time: 60 minutes

Warm-up:

10 minutes easy, conversation pace, level 3-4, 100-120 rpm

5 minutes; Person 1 (P1) push 15 seconds on @ level 5 then Person 2 (P2) pushes 15 seconds on @ level 5. P1 and P2 are pushing separately, not together. Each person does 10 x 15 second pushes.

Main Set: (again each person does the interval separately, not at the same time)

P1 push 30 seconds then P2 push 30 seconds, flat road, level 6, 90 rpm. Each person does 5 of these.

P1 push 1 min. then P2 push 1 min., flat road, level 7, 90 rpm. Each person does 4 of these.

P1 push 2 min. then P2 push 2 min., flat road, level 7, 90 rpm. Each person does 3 of these.

5 minutes easy spin, level 5, flat road

Let's switch it up

Both partners add moderate tension and climb, level 6, 60 rpm.

After 2 minutes of climbing...

P2 push 30 seconds then P1 push 30 seconds hard, have the same tension on, but push at level 7, 70 rpm. Each person does this 3 times.

Both people add some tension

P2 push 1 minute then P1 push 1 minute hard, level 8, 70 rpm. Each person does this 2 times.

Both people add some tension

P2 push 2 minutes then P1 push 2 minutes, level 8, 70 rpm. Each person does this once.  

Cool Down:

10 minutes easy, level 3-4, conversation pace/talking smack pace about who won! 

P.S.

Again, each person does each interval on his or her own. You guys are not pushing together. Have fun this workout. Encourage your teammate, or talk a little smack when it is their turn to push (don't just tune out to music and ignore each other). Having a teammate is a great way push a little harder during the workout. Also, this profile can be done without a partner, or an imaginary partner. A lot of fun to do it when someone is next to you though.