Get Fit In 4 Weeks Ep. 3 | Building Ride Duration, High Intensity Intervals & Recovery

It's week three of Chris' Tour de Fitness, getting you into tip-top shape in four weeks. This week we focus on building ride duration, high-intensity interval training (HIIT) and recovery.

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We are going to include a new session for this week. You can add it into your schedule where ever you like. After your warm up, complete 3 x 10 minutes of 40 seconds maximum effort, followed by 20 seconds rest, with 10 minutes easy in between each set. This will really push you up over your sustainable threshold and force you to exert yourself in shorter but more intense bursts than if this was a solid block of effort.

Another alteration, to help push your body to new limits is to increase your longest ride by up to 25%. If you rode for 2 hours, up the duration to 2.5 hours. If you managed 4 hours, try and push for 5. Whilst there is little to no evidence saying you should train more than 125% the duration of your longest event, that doesn’t mean you won’t benefit from doing so on this 4-week schedule.

Let us know if you're following Chris' training plan. 👇

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Watch more on GCN...
Tour de Fitness Ep. 1 📹 http://gcn.eu/TourdeFitness1
Tour de Fitness Ep. 2 📹 http://gcn.eu/TourdeFitness2

Music: Epidemic Sound
Niklas Ahlstrom - Backbreaker 3

Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / http://www.bettiniphoto.net/

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