Build endurance. Hold pace. Stay consistent.
This week’s session is designed to develop your aerobic engine and ability to sustain effort over time. Whether you’re training indoors or out on the road, this workout challenges pacing, leg endurance, and mental resilience.
The Workout
Total Time: 35–40 Minutes
Part 1: Warm-Up (8–10 Minutes)
- 5 minutes easy spin
- 3 × 30 seconds fast cadence / 30 seconds easy
- 2 minutes steady effort
Focus on gradually increasing heart rate and loosening the legs.
Part 2: Main Set (20–25 Minutes)
Interval Block
4 Rounds:
- 3 minutes hard effort
- 2 minutes easy spin recovery
Maintain a consistent pace across all intervals. The goal is to hold output, not fade.
Part 3: Finisher (5–8 Minutes)
- 30 seconds sprint
- 90 seconds easy spin
Repeat for 3–4 rounds.
Push hard on the sprints, then recover fully before the next effort.
Indoor vs Outdoor Adjustments
Indoor (Bike / Watt Bike / Spin Bike)
- Use time and output to guide intensity
- Track effort via watts, resistance, or cadence
- Aim for 75–85% effort during hard intervals
- Keep transitions tight and controlled
Outdoor (Road / Trail / Path)
- Follow the same time-based intervals using a watch or phone
- Use perceived effort:
- Hard = strong, sustainable effort (limited conversation)
- Easy = relaxed spin, full recovery
- Adjust effort based on terrain (use hills for harder efforts if available)
Why It Works
- Builds aerobic capacity and endurance
- Improves pacing and sustained output
- Develops leg strength under fatigue
- Trains recovery between efforts
Scaling Options
- Reduce intervals to 2 minutes hard / 2 minutes easy
- Complete 3 rounds instead of 4
- Lower intensity to a moderate, sustainable pace
Coaching Notes
- Stay smooth and efficient on the pedals
- Control breathing during recovery
- Focus on consistency across all intervals
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Descending Ladder Workout