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New Workout: Tempo Intervals for Cyclists
Spin Cycle — Let’s Go!
- Hop on the bike and begin with a 10-minute warm-up at 70-100 rpm at a moderate intensity. RPE=3-4 (Rate of Perceived Exertion, or RPE, is measured on a scale of 1-10, 1 being no exertion, 10 being your absolute limit).
Tempo Interval Workout
- Perform three two-minute tempo intervals at 80-100 rpm at a hard intensity (RPE=5), where the breathing should be a bit challenging. In between those tougher bursts, recover with five-minute intervals at 70-80 rpm at a moderate intensity (RPE=3-4). Total duration: 21 minutes
- Next, perform two three-minute tempo intervals at 80-100 rpm at a hard intensity (RPE=5). In between those tempo intervals, recover with six-minute intervals at 70-80 rpm at a moderate intensity (RPE=3-4). Total duration: 18 minutes
Easy Cool Down
- Bring that heart rate back down with a 10-12 minute cool-down at 70-100 rpm at a moderate intensity (RPE=3-4).
Ready to really build that endurance? Incorporate tempo intervals once per week into your usual cardio and strength training program. For more workouts from ACE, visit www.acefitness.org/workouts.
Originally posted October, 2012. Updated May, 2013.
What’s your favorite way to interval train? Tell us in the comments below or tweet the author at @jshakeshaft.