Okay, I can’t give away all of the mojo-inducing workouts that I have at my disposal, but here is a second one.

I assume that if you have any inclination to do these workouts you have already gotten your heart rate zones figured out. If you have no idea what I am talking about refer to the first interval workout that I wrote.

15 minutes- warm up, one legged drills the first and last 5 minutes. 30 seconds right leg, 30 seconds left leg the middle 5 minutes spin with both legs. HR Zone 2. Immediately after the last set of one legged drills go right into the next interval

8 minutes- Moderate gear (a gear that you can maintain close to 90 rpm’s as well as the prescribed heart rate HR) Heart Rate Zone3

5 minutes- Easy spinning both legs

8 minutes- Repeat the above 8 minute interval

5 minutes- Easy spinning both legs

3 minutes- High gear/Hard gear (a gear you can use to maintain prescribed heart rate as well as rpm) 75 rpm’s Heart Rate zone 4

3 minutes- Easy spinning both legs

3 minutes- Same as above 3 minute interval

10-15 minutes- Easy spin to cool down. Heart rate zone 2

In preparation for the next race season, these workouts should be incorporated at least once a week. It is no problem to take some time off but if you want to improve next year, doing nothing in the winter is not going to help. Winter is the perfect opportunity to improve your cardiovascular system and if you are limited on time, doing a trainer workout is the perfect way to go.

Remember if you do nothing this winter, all of your hard work throughout this year will be lost and you will have to start at ground zero.

Stay sharp!

Workout provided by Matt Simpson