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. 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)