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Zoe Fitness | Personal Coach

11.7.2011 Indoor Bike Workout for the Week

Trainer or Rollers, you know me, rollers!

MSS/V02

w/u for 10 minutes

Gradually Build Gears until you are in a 53 and a 17 in the back.

30 seconds MAX/30 seconds OFF (off is 3 gears off in the back) or drop to small ring.

5 minute Recovery

Gradually bring the gears back up to a 53 x 15 in the back 2 minutes, as hard as you can go.

1 minute easy

Bring back up to 53 x 12 for another 2 minutes.

5 minute recovery

10 x 30 seconds ON/OFF: ON at 53 x 12; OFF at 53 x 15

cool down.