Build endurance on and off the bike.
This week’s Workout of the Week combines sustained cycling efforts with functional conditioning to challenge both your engine and muscular endurance. Designed for cyclists, and anyone looking to improve overall conditioning, this session keeps intensity high while building resilience under fatigue.
Suitable for indoor bikes, Watt Bikes, spin bikes, or outdoor riding.
The Workout
Total Time: 35–45 Minutes
Part 1: Warm-Up (8–10 Minutes)
- 5 minutes easy spin
- 3 × 30 seconds fast cadence / 30 seconds easy
- Dynamic lower body mobility
Focus on gradually increasing heart rate and loosening the legs.
Part 2: Main Session
4 Rounds
- 4 minutes hard ride
- 15 Air Squats
- 12 Push-Ups
- 10 Burpees
- 90 seconds easy spin recovery
The ride should feel challenging but sustainable. Maintain a steady pace and avoid fading across rounds.
Part 3: Finisher
5-Minute Sprint Block
- 20 seconds hard sprint
- 40 seconds easy spin
Repeat continuously for 5 minutes.
Indoor vs Outdoor Adjustments
Indoor
- Use resistance, cadence, or watts to control intensity
- Stay between 75–85% effort during hard intervals
Outdoor
- Use time-based efforts rather than distance
- Use hills or headwinds to increase intensity naturally
Why It Works
- Builds aerobic endurance
- Improves recovery between hard efforts
- Combines lower body fatigue with full-body conditioning
- Develops pacing and mental resilience
Scaling Options
To reduce intensity:
- Complete 3 rounds instead of 4
- Reduce burpees to 6 reps
- Lower ride intensity
To increase difficulty:
- Increase hard ride efforts to 5 minutes
- Reduce recovery periods
- Add an extra sprint round
