Weekly Schedule

Day One: 30-minute ride

Day Two: Cross training. For example, yoga, stretching, resistance training, all of which can be done at home, with the help of some online classes. Or have a trainer set a program up for you to follow.

Day Three: 30-minute ride

Day Four: Rest

Day Five: 30-minute ride

Day Six: Cross. Again, it could be yoga, stretching, or resistance training, all of which can be done at home, with the help of some online classes or have a trainer set a program up for you to follow.

Day Seven: 30-minute ride

With the above schedule note that Day 7 is a ride day. Therefore, the next day is the beginning of the following week. In keeping with 4 rides in per week I suggest Day 1 to be scheduled as an easy spin recovery ride, where you keep the bike in the small chain ring and in an easy gear to help the recovery process of the previous day.

30-Minute Ride Suggestions

1. Spin-ups
• 10 minutes easy spinning to warm up
• 5 sets of the following:
• Put the bike into a moderate gear and begin to gradually start to increase the cadence over 1-minute.
• Follow with 2 minutes of easy spinning, in an easy gear to recover.

• Finish off with an additional 5 minutes of easy spinning to fully cool down.

2. Ladders down
• 10 minutes easy spinning to warm up
• Put the bike into a moderate to hard gear and ride hard for 4 minutes
• Take yourself into an easy gear and for 1 minute
• Continue down the ladder by riding hard for 3 minutes, then easy for 1 minute, then hard for 2 minutes then easy for 1 minute, then the final hard segment for 1 minute.
• Finish off with 6 minutes of easy spinning to fully cool down.

3. Pace and spin
• 10 minutes easy spinning to warm up
• 3 sets of the following:
• Put the bike into a moderate gear – ride steady for 3 minutes, then increase the pace for 2 minutes – follow by gearing down to an easy gear and spin to refresh the legs before beginning again.
• Finish with 5 minutes of additional easy spinning to fully cool down