Get Fit Fast: 5 Quick Road Bike Workouts

Published on December 8th 2016


Get fit on your road bike with limited time with the five fast training workouts in this video! Subscribe to GCN: Get exclusive GCN gear in the GCN shop! For many of us at this time of year, training well with limited time is an issue. Whether you're on the indoor trainer or if you're out on the open road, the five road bike training sessions outlined in this video will help you to get fit and replicate the effect of training for longer durations. Got any road bike training advice that you'd like to add? Let us know down in the comments! 1. The Ramp First, warm up for ten minutes. Then, ride in ten minute blocks, and increase your perceived effort as you go along. For the first 10 minutes, have an RPE of 5/10, the next ten minutes at 6/10 RPE and increase this at ten minute intervals all the way to 10/10. Warm down for 5 minutes. 2. Tempo - 1 hour 30 minutes If you don't have much time and want to get fit quickly, this tempo session is the one for you. Warm up for ten minutes and then ride at tempo in ten minute blocks. By tempo we mean an 8/10 effort, which will probably be around 85-95% of your threshold heart rate or between 75-90% of your FTP. The kicker in this session is the recovery. This gradually decreases through the session, making it harder as you go along. Warm down for 10 minutes. 3. Sweetspot with friends For this session, find a friend of a similar ability. Warm up for ten minutes then ride at sweetspot. Sweetspot is 9/10 effort, 88-95% of your threshold power and 95% of your threshold heart rate. Take 10 minute turns and repeat until you've done 40 minutes on the front. Then take 5 minute turns until you have done an hour of riding. 4. Micro Intervals – done in 1 hour, perfect for the road or your indoor trainer This session is based around micro interval blocks that you're going to repeat. The first two blocks are made up of a 40 second effort followed by a 20 second effort. Repeat this 10 times and you have a block. Do two of these blocks. The next block is made up of 20 second efforts flat out with 10 seconds rest. Do this ten times to give you your final 5 minute block. 5. Sprints Warm up for 15-20 minutes and then do 20 sprints. You'll need a friend. One person leads out for ten seconds in the saddle while the other follows and sprints out of the saddle for 10 seconds. Switch and take each role 10 times. For the final block, have a race! Let us know how you get on with these training sessions in the comments down below and LIKE and SHARE this video! Watch more on GCN... Calculate your functional threshold power 📹 Improve your functional threshold power 📹 As with any strenuous exercise, you should consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort. Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network can not be held responsible for any injuries which may occur as a result of these exercises. Buy NEW GCN cycling kit, casual wear and accessories in the GCN Shop: Music: Per Ljungqvist, Donnie Dragon - Street Dance Per Ljungqvist, Donnie Dragon - Keep On Rising