April 17-April 23 Mountain Bike Workout
Need a bump in your heart rate, performance and just a goal to keep you going for the week. Good, we got it. Here’s the April 21 Mountain Bike Workout for this week.
Heart Rate Zones (based on % of MAX heart rate)
Zone 1- 60-70%
Zone 3- 85-95%
Zone 5- 95% or higher!
Week 2 Over/Under intervals Workout Instructions:
- Everyone will have the same warm up/cool down protocol.
- Try and find a loop or your favorite route that is roughly 5-10 minutes at race speed (the longer the loop, the less laps).
- OR, Do this workout on a stationary bike.
- Everyone: Warm up 15-30 minutes in zone 1.
- THEN DO Your skill groups workout (see below)
- AFTER your skill group workout spend 15-30 minutes cool down in zone 1.
- Stretch well after the workout and grab your LaCroix or beer of choice for our happy hour! (7:00pm Tuesday Nights)
Tuesday Night you can Join the Zoom “OTH Happy Hour”
Elite- 6×5 minute “Over/Under” Intervals. Intervals #1,#3,& #5 should done in Zone 3 heart rate. Intervals #2, #4, #6 should be done in Zone 5! Take 2-5 minutes of easy spinning in between each interval. If stationary, keep the same workout with 6×5 minute “Over/Under” intervals with 2-4 minutes easy spinning in between.
Supersport– 6×5 minute “Over/Under” Intervals. Intervals #1,#3,& #5 should done in Zone 3 heart rate. Intervals #2, #4, #6 should be done in Zone 5! Take 2-5 minutes of easy spinning in between each interval. If stationary, keep the same workout with 6×5 minute “Over/Under” intervals with 2-4 minutes easy spinning in between.
Sport/Intermediate- 5×5 minute “Over/Under” Intervals. Intervals #1,#3,& #5 should done in Zone 3 heart rate. Intervals #2 & #4 should be done in Zone 5! Take 2-5 minutes of easy spinning in between each interval. If stationary, keep the same workout with 5×5 minute “Over/Under” intervals with 2-4 minutes easy spinning in between.
Beginner- 4×5 minute “Over/Under” Intervals. Intervals #1 & #3 should done in Zone 3 heart rate. Intervals #2 & #4 should be done in Zone 5! Take 2-5 minutes of easy spinning in between each interval. If stationary, keep the same workout with 4×5 minute “Over/Under” intervals with 2-4 minutes easy spinning in between.
Kids- Warm up 5-10 minutes, Find a fun loop that will take roughly 5 minutes, and do it two times! If you need a break in between the loops- take a sip of your PNG drink and get back to the loop after you hydrate! Cool down 5-10 minutes after you crush the loop
