As fall weather settles in and the days begin to get shorter, ramp up your interval training to get the most out of a short training ride. In fact, interval training rides can be as effective as long endurance rides, helping you burn calories and strengthen your legs. Take on these five RPM interval training workouts to see for yourself.

WORKOUT 1

Warm-up

  • 5 minute easy pedal at 95+ RPM
  • 5 minute alternate 30 sec standing, 30 sec seated at 90+ RPM

Workload

  • 5 minute EM range
  • 3 X 8 minutes SS (5 minute rest between interval)
  • 5 minute EM range

Cool down

  • 5 minute easy pedal cool down

WORKOUT 2

Warm-up

  • 5 minute easy pedal at 95+ RPM
  • 5 minute alternate 30 sec at 100 RPM, 30 sec at 80 RPM

Workload

  • 75 – 100 minutes at EM range

Cool down

  • 5 minute easy pedal cool down

WORKOUT 3

Warm-up

  • 5 minute easy pedal at 95+ RPM
  • 5 minute alternate 30 sec standing, 30 sec seated at 90+ RPM

Workload

  • 3 X 10 minutes SS (6 minute rest between interval)

Cool down

  • 5 minute easy pedal cool down

WORKOUT 4

Warm-up

  • 5 minute easy pedal at 95+ RPM
  • 1 minute high power at 95+ RPM, 1 minute recovery
  • 1 minute high power at 95+ RPM, 2 minute recovery

Workload

  • 3 X 10 minutes SS (6 minute rest between interval)

Cool down

  • 5 minute easy pedal cool down

WORKOUT 5

Warm-up

  • 5 minute easy pedal at 95+ RPM
  • 1 minute high power at 95+ RPM, 1 minute recovery
  • 1 minute high power at 95+ RPM, 2 minute recovery

Workload

  • 8 minute maximum average power (build up to max power for first 45 sec)
  • 8 minute recovery
  • 8 minute maximum average power (build up to max power for first 45 sec)

Cool down

  • 5 minute easy pedal cool down

 

Training Zones

  1. Endurance miles (EM) – Basic aerobic development (85 – 95 RPM)
  2. Tempo (T) – Improved aerobic endurance (70 – 75 RPM)
  3. Steady state (SS) – Increased power at LT (85 – 95 RPM)
  4. Climbing repeat (CR) – Increased power at LT (70 – 85 RPM)
  5. Power interval (PI) – Increased power at VO2 max (100+ RPM)