Brent McMahon's Favorite Trainer Workout
This article was written by QR Athlete Brent McMahon.
One of my favorite workouts this season has been low cadence over gear work. Not too hard of an effort, just working on pedaling smooth circles, muscle recruitment and increasing pedal pressure (better time trialling for us lighter folks).
This is a great 60-90 minute workout because it can be added to a weekly schedule with not much cost to the overall program. It is not intended to be too demanding or long of a workout so that it would need significant time to recover from or freshness to do. If you are feeling some fatigue from the days prior, this is a great workout to reactivate and flush some stiffness out as well. I find I come out of this workout feeling better than I did going in, and the next bike session I have I’m very ready for.
General Warm Up
- 15min warm up with 5x20sec high cadence 115+
Hard Efforts Warm Up
- These should start at a little less (25watts or so) then what you could hold for 1min
- 3x45sec hard effort with 1:15 rest
- 3x45sec hard effort plus 10-15 watts with 1:15 rest
- 5min easy
- 4x5min with 2:30rest 55cadence aerobic to high aerobic effort
- 5min easy
- 4x1min with 2min rest best average max effort (try to keep all within 10-15watt average, no blowing up on number 4!)
- 10-15min with 5x20sec high cadence
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