Pick a time or distance to bike.
Every 4 minutes or 1 mile, switch to the highest gear on your current chainring.
and spin for 30 seconds, at a smooth pace.
Big, Medium or Small Chainring:
The smaller the chainring = less resistance - increase in cadence - decrease in power output
The bigger the chainring, the greater the resistance- this interval session deals with higher outputs.
Terrain may dictate certain gears, but try to maintain during each of the 30 second intervals.
This workout will help you increase your speed during your rides and trying to maintain a quicker cadence despite the terrain.
Life on Two Wheels!
Get ready for a bumpy ride, workouts may be deceiving!