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15's and Pyramids

A workout designed for those with ADD (attention deficit disorder). No boredom on your bike here, the workout is always changing. This is a bike workout that is easily adaptable to an indoor exercise (in case you forgot your bike or the weather is really bad).

For: Cyclists, Triathletes.
Time: 60 minutes.
Description: A workout designed for those with ADD (attention deficit disorder). No boredom on your bike here, the workout is always changing. This is a bike workout that is easily adaptable to an indoor exercise (in case you forgot your bike or the weather is really bad).
Equipment needed: Bike or exercise bike.

Too often, the lunch ride is an unchanging intensity, same-speed affair. Not this ride. You’ll be changing speeds and gears so often you’ll forget what time it is and may even take the afternoon off because you forgot to turn around. Some codes will make this workout easy to understand, S=small chain ring, L=large chain ring, 1–8=gears (or 7 or 9 depending on how many gears you have), 1=easiest, 8=hardest. For example: S2=your small ring, 2nd gear.

  1. Minutes 0 to 5: Get geared up, aired up, watered up and head out the door.
  2. Minutes 5 to 10: Ride 15 seconds in S1, 15 seconds in S2, 15 seconds in S3, 15 seconds in S2 (that’s 1 minute), do this sequence five times.
  3. Minute 11: S1 easy.
  4. Minutes 12 to 15: 15seconds in S3, 15 seconds in S4, 15 seconds in S6, 15 seconds in S4, repeat four times.
  5. Minute 16: S1 easy.
  6. Minutes 17 to 19: 15 seconds in S4, 15 seconds in L2, 15 seconds in L3, 15 seconds in S3, repeat three times.
  7. Minute 20: S1 easy.
  8. Minutes 21 to 25: 15 seconds in L2, 30 seconds in L3, 15 seconds in S1, repeat five times.
  9. Minutes 26 to 44: 15 seconds in S3, 20 seconds in S4, 25 seconds in S6, 30 seconds in L3, 35 seconds in L4, 40 seconds in L5, 45 seconds in L6, 40 seconds in L4, 35 seconds in L3, 30 seconds in L2, 25 seconds in S5, 20 seconds in S3, repeat three times (18’ total).
  10. Minutes 45 to 55: Cool down, S1–S3, nice and easy.
  11. Minutes 56 to 60: Shower time.