Workout of the Week: Russian Steps

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.


Any exercise or workout with the word “Russian” in it just sounds painful. This one delivers. It’s a favorite of mine during the winter on the indoor bike trainer. All it takes is about 60 minutes and you’re spent. Also, if you’re looking to boost power output, this is a great session to throw into the training mix on a regular basis.


20 minute warm upCraig_0173

1-3 sets of the following with 5 minute recovery in between sets:

Perform each work interval at max effort

15 seconds on | 45 seconds recovery

30 seconds on | 30 seconds recovery

45 seconds on | 15 seconds recovery

60 seconds on | 60 seconds recovery

45 seconds on | 15 seconds recovery

30 seconds on | 30 seconds recovery

15 seconds on | 45 seconds recovery

5-10 minute cool down

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