Alright guys, I used to cycle a lot, but it has been nearly a year since I did it with any frequency. I am a 19 year old male that weighs about 155lb. Slim build. Resting heart rate is about 75bpm, max heart rate is 205.
I have a 350 mile tour over an unknown number of days coming up. I have about 2 months to train for it. Unfortunately, I only have a stationary bike that I can use.
Here is what I have been doing for 4 days now.
Day 1: 50 minutes
15 minutes - Warm up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down
Day 2: 50 minutes
15 minutes - Warm up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down
Day 3: 50 minutes
15 minutes - warm up (increasing intensity)
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
5 minutes cool down
Day 4: Rest
Day 5: Start repeating
As far as heart rate goes, I keep it between 160 and 180. At the end of the workout, I am pushing 185 and 165.
I have done anything like this before, so there is a great chance that I am doing something horribly wrong. However, I am just basing the workouts off this site's recommendations.
I have a 350 mile tour over an unknown number of days coming up. I have about 2 months to train for it. Unfortunately, I only have a stationary bike that I can use.
Here is what I have been doing for 4 days now.
Day 1: 50 minutes
15 minutes - Warm up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down
Day 2: 50 minutes
15 minutes - Warm up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down
Day 3: 50 minutes
15 minutes - warm up (increasing intensity)
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
5 minutes cool down
Day 4: Rest
Day 5: Start repeating
As far as heart rate goes, I keep it between 160 and 180. At the end of the workout, I am pushing 185 and 165.
I have done anything like this before, so there is a great chance that I am doing something horribly wrong. However, I am just basing the workouts off this site's recommendations.