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Cycling Made Easy: Ultimate Mix – Premium

This program is for anyone looking to add more variety to their indoor cycling workouts.  Each week includes 6 workouts. Each one has a specific purpose: recovery, drills, endurance, strength, threshold and speed.  Each week builds on the previous week. Sessions range from 45 minutes to 2 hours.   You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs.  For example, you can combine two workouts together to create a longer endurance training session or repeat the main set only twice verses four times if you want to shorten the workout.  

This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a supplement to our triathlon training plans.  If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule. If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix.

 

WEEK 1 – CYCLING MADE EASY: ULTIMATE MIX
MONDAY Future Reference/Terms:

WU: Warm Up

MS: Main Set

CD: Cool down

RI: Rest Interval

OLO: One Leg Only

RLO: Right Leg Only

LLO: Left Leg Only

SLD: Single Leg Drill

SPIN UP: Start at 80 rpms and over the course of the interval increase RPMS without bouncing to 100-120 rpms

RPM: Revolution Per Minute

Zone 1-Zone 5 refers to training intensity

” seconds

‘ minutes

RPE = Rate or Perceived Effort  (Rate of Perceived Effort Chart

Additional Resource Articles:

Quick Guide to Setting Zones

TUESDAY 1:00 – DRILLS

Do this ride on your trainer to maximize pedaling drills.  

WU: Ride 15’ building zone 1-2 vary cadence (rpms). Then

Do each of the following pedaling drills:

Single Leg Pedaling—Right Leg 10”.

Single Leg Pedaling—Left Leg 10”.

Single Leg Pedaling—Right Leg 20”.

Single Leg Pedaling—Left Leg 20”.

Single Leg Pedaling—Right Leg 30”.

Single Leg Pedaling—Left Leg 30”.

Repeat the above routine 5x.

Ride 15’, 90-100 RPM.

WEDNESDAY 1:00 – STRENGTH ZONE 3

WU 10 ’ 80-90 rpms zone 1-2 then do the following set

MS: 2 x @ zone 3

Ride 4’ 65-75 RPM. RI 1′ 80-90 rpms zone 1

Ride 4’ 75-85 RPM. RI 1′ 80-90 rpms zone 1

Ride 4, 95- 105 RPM. RI 1′ 80-90 rpms zone 1

Ride 4’ S, 95-105 RPM. RI 1 ’80-90 rpms zone 1

CD: 10’ zone 1-2

THURSDAY 1:00 – RECOVERY ZONE 1-2

Bike 1 hour zone 1-2, 85-90 rpms focus on recovery

FRIDAY :50’  SPRINTS ZONE 5

WU: 20’ 1’ @ 80 rpms 1’ @ 90 rpms 2’ @ 100 rpms zone 1-3

MS: 5X (30 sprint / 60″ easy/60″ sprint/90 seconds easy)

CD: 10 minutes zone 1-2

SATURDAY 1:30 – ENDURANCE

Ride 1.5 ride on your trainer, After 30′ warm up – spin up to 110 RPMS for 30″ and repeat every 3 minutes for the next 30 minutes. The focus is on smooth pedaling – 90 cadence – focus on efficiency of movement not high effort.

SUNDAY 1:15 – THRESHOLD ZONE 4

WU: 5’  zone 1-2 then 5x (30” spin up 30” relaxed)

MS: 4X 9′ zone 4 85-90 rpms/ RI 4′ zone 1-2

CD: 10 minutes

 

WEEK 2 – CYCLING MADE EASY: ULTIMATE MIX

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax.
TUESDAY 1:00 – DRILLS

WU: 5’ include 5X (30” LLO 30” both legs 30” RLO)drill

MS: keep intensity zone 1-2

Ride 30″, 95-105 RPM.

Ride 1′ 85-95 rpms

Ride 30″ 105-115 RPM

Ride 1′ 85-95 rpms

Ride 30″, 115-125 RPM

Ride 1′ 85-95 rpms

Ride 30″105-115 RPM.

Ride 1′ 85-95 rpms

Ride 4 X 3’ (60-70 rpms zone 2-3 RI 3′)

CD: Ride 10’ EZ, 85-95 RPM.

WEDNESDAY 1:15 – STRENGTH ZONE 3

WU: Ride 5’ 90-100 RPM.

Do each of the following pedaling drills:

5x (LLO 45”,  30” both, RLO 45”).

Ride 5’  90-100 RPM.

5. Ride 6 X 6’ zone 3 RI = 3’, 60-70 RPM (big gear).

6. Ride 5’ EZ (nice and easy) to cool-down.

THURSDAY 1:00 RECOVERY ZONE 1-2

WU: 15’

MS: in small chain ride ride 6X 90 seconds starting at 80 rpms building to 120 the last 20 seconds. RI: 3 minutes

CD:15’

FRIDAY 1:00 – SPEED ZONE 5

WU: 20’ then 5×10-20″ at 90% effort with 1′ recovery. Increase the effort on each 10-20″ effort.

MS:  Pedal as hard as you can for 20″, then recover for 10″ – no more than 10″ – do as many reps as you can – MAX of 10 reps!

CD: 20’

SATURDAY 1:45 – ENDURANCE ZONE 2

WU: 10’ zone 1-2

MS: 90’ as 10’  85 rpms zone 2 into 5 minutes 70 rpms zone 3

CD: 5’ zone 1

SUNDAY 1:15 – THRESHOLD ZONE 4

WU: 20 minutes as 10 minutes zone 1-2, 10 minutes zone 3

MS:

1min Zn4 2min easy

2min zn4 2min easy

3min zn4 2min easy

4min zn4 2min easy

4min zn4 2min easy

3min zn4 2min easy

2min zn4 2min easy

1min zn4 1 min easy

CD 10 minutes zone 1-2

 

WEEK 3 – CYCLING MADE EASY: ULTIMATE MIX

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax.
TUESDAY 1:00 – DRILLS

WU: 10’ zone 1-2

MS: 5 x (1’ right leg, 1’ left leg, 1’ both legs) – easy gear, apply power to the full pedal stroke

10’ spin Z2

5 x (1’ right leg, 1’ left leg, 1’ both legs) – easy gear, apply power to the full pedal stroke

CD: 10’ zone 1-2

WEDNESDAY 1:30 – STRENGTH ZONE 3

WU: 10’ then 5X 30″ spin ups / 30″ easy

MS: 4×12’ zone 3

( 5’  @ 70 rpms into 1’ stand @ 60 rpms, 4 ‘ 70 rpms, 2 minutes 60 rpms stand) RI 3 minutes

CD: 15’ easy 90-100 rpms zone 1-2

THURSDAY 1:00 RECOVERY ZONE1-2

Bike 1 hour zone 1-2 85-90 rpms focus on recovery

FRIDAY 1:15 – VO2 WORKOUT

WU: 5’ zone 1, 10’ zone 2, 5’ zone 3

MS: 5 x 2 minutes @ zone 5 + RI 1′

5’ minutes easy,

5 x 1’ , stronger than above RI 1′

5 minutes easy

Finish 5 x 30”  ALL out with RI 1’

CD: for 10 minutes of easy spinning.

SATURDAY 2:00 – STRENGTH

WU: 15minutes then 5X 30″ spin ups / 30″ easy

MS: 6×10’

( 7’  @ 70-80 rpms big gear zone 3 then 3 min faster cadence 85-95 zone 3 RI 5’ zone 1-2

CD: 15’ zone 1-2

SUNDAY 1:30 – THRESHOLD ZONE 4

WU: 10’ then  5x (30 sprint/30″ easy)

MS:

5’ Z4 – 2.5 min easy zone 1

10’ Z4 – 5 min easy zone 1

15’ Z4 – 7.5 min easy zone 1

10’ Z4 – 5 min easy zone 1

CD: 5’

 

WEEK 4 – CYCLING MADE EASY: ULTIMATE MIX

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax.
TUESDAY 1:00 – DRILLS ZONE 1-2

WU: 5’ spin then 5x (1’ LLO / 1’ both/1’RLO)

MS: 2x

Ride 2’  5-95 RPM. RI 1′

Ride 1’ 70-80 RPM. RI 1′

Ride 1’ 60-70 RPM. RI 1′

Ride 1’ 70-80 RPM. RI 1′

Ride 2’  95-105 RPM. RI 1′

Rid 5’ 80-90

repeat

CD: 5’

WEDNESDAY 1:30 – STRENGTH ZONE 3

WU: 15’ zone 1-2 then 15’ zone 3 80-90 rpms

MS: 5x (45″ LLO, 30″ both, 45 RLO” ) zone 2

then 5X 5’ steady zone 2-3 (1 minute sit 90 rpms, 30 seconds sit 60-70 rpms, 30 seconds stand 60-70 rpms, 1′ >100 rpms 2′ 90r pms zone 3) RI 3’ easy

CD: 10 minutes zone 1-2

THURSDAY 1:30 – ENDURANCE AND DRILLS

WU: 10 minutes zone 1-2 drills

Drills 4X (30″ RLO/30″ both legs, 30” LLO) 4x (30 fast spin/30″ easy)

MS: 50 minutes rollar coaster every 3rd minutes stand 60-65 rpms, every 4th minute cadence > 100 rpms

CD: 10′

FRIDAY 1:00 – SPEED

WU: 5’ then do the following set

4 x zone 5

Ride 1’  95-105 zone 5 RI 1’

Ride 105-115 RPM. RI 1′

Ride 1’75-85 RPM. RI 1′

Ride 1, 95- 105 RPM. RI 1′

Ride 2’ S, 115+ RPM. RI 1′

CD: 5-15 ‘

SATURDAY 2:00 – ENDURANCE

WU: 15 minutes include drills zone 1-2

MS: 90 minutes as  (15 minutes zone 2 RI 2’ zone 1  then 2 minutes zone 3 RI 1’).

CD: 15’, zone 1

SUNDAY 2:00 THRESHOLD

WU: 5’ 80-90 rpms

5 x 1 minute fast- over 110 rpm with 1 minute recovery.

MS: Then do 3 x 15 minutes zone 4 RI 5’ zone 1-2 between each.

Then finish with 35 minutes zone 3.

CD: 15 minutes.

 

Additional Video Links 5 BONUS Sports Medicine and Injury Prevention Video Interviews

How to Reduce Lower Back Pain

Common Sports Injuries and Prevention

How to Avoid and Fix Swimming Shoulder Injuries

Massage Therapy for Athletes

How to Treat IT Band Syndrome (ITBS)

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