Workout of the Week: 60-minute bike trainer fartlek, NCAA Tourney style

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.


It’s NCAA Tournament time! And with non-stop action all weekend, it was hard to break away (especially with some of the major upsets). But, instead of thinking about watching the games and training as two competing activities, combine them. Use the timing of the game and the breaks in action to come up with intervals. These type of trainer sessions can work for just about any sporting event. You can easily adapt it and make up your own session, in fact, for however you decide to pass the time on the trainer. This session might end up being a bit over 60 minutes, depending on how long the game goes. The more stoppages in play, the harder you’ll ride. Enjoy!


15 minute warm up starting at the beginning of the game or half

Credit: http://www.bicycle-touring-guide.com
Credit: http://www.bicycle-touring-guide.com

For the rest of the half, either:

Easy – surge to Oly pace at only stoppages during the game / spin during the rest

Medium – surge to Oly pace during only the commercials / spin during the rest

Hard – surge to Oly pace during all game stoppages and all commercials / spin during the rest

5 minute cool down

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