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The perfect one hour workout(6 posts)

The perfect one hour workoutPaulCL
Mar 22, 2001 9:27 AM
My time is very tight. I would like to get in a few weekly lunch hour rides. I have just over an hour to work with. Any suggestions on how to plan such a ride?? I could always go out and ride as hard as I can for 40 minutes, take a shower, and get back to the office...but I would like to add a bit more structure to my time. Thanks. Paul
Ok, here's mine...Greg Taylor
Mar 22, 2001 11:24 AM
My favorite 1 hour workout is designed to give the ol' Lactate Threshold a kick in the pants. I spin for 10 minutes, then crank it up to 75% - 85% of my heartrate max for 20 minutes. Keep the rpms high. Spin for another ten, and do it again. This can hurt... I follow it up with an easy day.
Do it with the opposite sex (nm)CUL8R
Mar 22, 2001 2:21 PM
Gee...don't the handlebars get in the way?? (nm)PaulCL
Mar 23, 2001 7:34 AM
Not if you ride a recumbent!(NM)Greg Taylor
Mar 23, 2001 4:33 PM
re: The perfect one hour workoutmrd
Mar 24, 2001 7:02 AM
THe LT workout above sounds good. Don't do it more than 2 times a week.

Strength - try to push a bigger gear than normal for 5 minutes.
repeat this once after a 10 minutes. Cadence about 50-75, stay seated and spin careful of your knees, and try not to put it in too big of a gear at the beginning. You can build up your leg strength doing this!

Tempo- ride at 70-80% of your max HR for 30 minutes after a warm up of 10 minutes. cadence = 70-85, A bit slower than your normal riding gear.

Hill repeats - if you can get to a hill.

intervals around a commercial center. I've seen people who work in commercial areas where the parking lots are huge and not congested. THey do laps until lunch is over, or ride right after work.

Good luck!