Conor Dunne's 30-minute strength builder & quad burner workout

This week Conor takes you through a 30-minute cycling workout that will increase your strength and help with those short punchy climbs

Clock20:00, Monday 27th November 2023

This week's indoor training session is led by Conor Dunne, and it's a 30-minute strength workout. This is a quad burner, but stick with it and you'll build strength and power that'll help you to keep pushing over short, punchy climbs.

For this session, you'll need an indoor bike or smart trainer, a towel to collect sweat, and a water bottle close at hand.

What are the benefits of interval sessions?

Interval training sessions like this pack a load of fitness benefits into one time-efficient package. First off, it's fantastic for your heart, and your VO2 max, which will make you faster on the bike.

Plus, if you're trying to burn calories without spending hours at the gym, interval training is ideal. Interval training works your muscles really hard, so they need to burn energy recovering, even after you've stopped exercising. That means you get 'afterburn' – your body keeps burning calories, even when you're off the bike. In short, interval training kicks your metabolism into gear.

Best of all, interval training sessions are more engaging and less time-intensive than steady-state workouts. Within half an hour, you can get a full workout, and during each workout, there's never a quiet moment.

Warm up gradually on your bike for seven minutes

Warm up gradually on your bike for seven minutes

Before we get into the hard efforts, we're going to spend a few minutes warming up. To do so, get on your bike and turn the pedals. Start really gently, giving just a 2/10 effort, but gradually work up through the intensities, following Conor's lead.

The main session: a series of varied 8/10 efforts

The main session: a series of varied 8/10 efforts

Now for the interval session. This session features a range of efforts, all at 8/10. They start really long, but get shorter as the session goes on, and as your fatigue builds. Each one is followed by a super relaxed 2/10 recovery period, so you can approach each hard effort with enough energy. This one is tough at the beginning but stick with it – those efforts get shorter!

Cool down for two minutes on your static bike

Cool down for two minutes on your static bike

That's the hard part over, but stay on your bike for a couple more minutes and follow Conor's lead as we gradually cool down. We'll do just over a minute at 3/10, then a minute of super easy spinning at 2/10.

With the cool down complete, you're finished. Make sure to fuel your recovery properly.

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