2 Hour Quality Bike Trainer Workout Alternative For Long Rides
Missed your long ride? Don’t miss a beat by doing this 2 hour quality indoor bike trainer workout alternative from Coach Mervin Rencel Santiago of MR Santiago Coaching.
ZONES : Defined by HR Zone or Feel
Zone 5: 90 to 100% max
Zone 4: 80 to 90% hard
Zone 3: 70 to 80% moderate
Zone 2: 60 to 70 % light
Zone 1: 50 to 60% very light
THE TWO HOUR ALTERNATIVE
1st Set: ” 11 speed progressive”
Start with big chain ring + biggest cog (lightest)
End with big chain ring + smallest cog (heaviest)
5 minutes each gear from gear 1 down to gear 11 (or ten if you only have 10 speed)
(zone 2 to zone 4 progressive load)
+ 5 minutes light gear recovery zone 2
2nd set:
10 minutes time trial effort zone 4 to 5
5 minutes moderate recovery zone 2 to 3
X 3 sets (do the above sets three (3) times)
5 minutes heaviest gear low rpm 50 to 60
5 minutes light gear high rpm 90 to 100
5 minutes light gear cooldown zone 2 to zone 1
Total: 120 minutes
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