Earlier this year I picked up the Flying 40 workout from Bicycling magazine, and it has quickly become my go-to workout when I want to spin up my heart rate and increase muscular endurance. Done in 15-minute blocks, the workout is easily tailored to the time you have a available, anywhere from two sets (30 min) to four sets (1 hour).
The workout:
- Warm Up: 5 minutes; easy gear at cadence of 80-90.
- Interval Set: 10 minutes of alternating 40 seconds of hard effort and 20 seconds of recovery. Complete the hard effort intervals in a large/medium gear and high cadence. For example, my 40-second intervals usually have a cadence of 105-115 and speed of 19-21mph. After 10 intervals, complete the set with 5 minutes of recovery spinning in an easy gear.
- Repeat: Repeat 10-interval set two to four times for complete workout.
- Cool Down: 5 minutes, easy gear and easy cadence.
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| (image from http://www.bicycling.com) |
