If you’re pinched for time or just want to get a high quality hour on the trainer, I invite you to the Bike-O-Ghetti. This is a knock off of the run version, which is just as exciting.
It’s a speed and power workout that had every inch of my body dripping wet last night. I highly recommend you set up in a hot garage.
Bike-O-Ghetti – 1 Hour
15-20 min warm up. The “ons” are all out in TT position and the “offs” are in your hardest gear, standing, SLOW cadence!!!! Working on posture and full leg turnover. You’ll be going up and down, hard and controlled.
:30 on, :30 0ff, 30 on, 30 off
:45 on, 45 off, 45 on, 45 off
:60 on, 60 off, 60 on, 60 off
:75 on, 75 off, 75 on, 75 off
:90 on, 90 off, 90 on 90 off
Then just go back down the ladder.
Cool down steady.
Then, for kicks, throw in a 25 minute run when you’re done. You’ll feel like you just ate a bowl of Wheaties.
Thanks to my coach for having this vision. [follow_me]
