If you’re looking for a tasty bike workout to do this Thanksgiving then look no further—this workout from Fast Talk Labs’ head coach Ryan Kohler is sure to hit the spot.
Kohler said: “This Thanksgiving workout is all about having some fun on the bike and stepping away from the rigors of structured interval training. Just as the holiday times might break up our usual schedule and free us (whether we like it or not) from monotony, this workout is anything but monotonous!”
You’ll begin with a short warm-up that includes some brief ramps and short sprints before hitting the main sets, of which there are three (including “dessert”!). You’ll then wrap it all up with a short cooldown.
This session can be done indoors or outside, but given the number of short intervals Kohler suggests it’s best done inside on the trainer.
RELATED: Fast Talk Labs’ Guide to Thriving During the Holidays
Warm-up/Appetizer:
5 min. building to 50-60% FTP
1 min. ramps @ 65, 75, 85, 95% FTP
2 min. light pedaling @ 60% FTP
2 x 10 sec. sprints (accelerating to 110+ rpm) with 1 min. rest between
1 min. 65-70% FTP
Main sets/Dinner:
1st course
8 min. @ 90-95% FTP
Every 2 min. out of the saddle acceleration for 20 sec. @ 110-125% FTP
3 min. @ 50-60% FTP
2nd course
4 min. @ 95-100% FTP
2 min. @ 50-60% FTP
3 min. @ 98-103% FTP
1 min. @ 50-60% FTP
2 min. @ 100-105% FTP
30 sec. @ 50-60% FTP
1 min. @ 105-108% FTP
3 min. @ 50-60% FTP
Dessert:
10 sec. @ 140-150% FTP, 30 sec. @ 50-60% FTP
30 sec. @ 130-140% FTP, 45 sec. @ 50-60% FTP
45 sec. @ 125-135% FTP, 60 sec. @ 50-60% FTP
60 sec. @ 120-130% FTP, 45 sec. @ 50-55% FTP
45 sec. @ 125-135% FTP, 60 sec. @ 50-60% FTP
30 sec. @ 130-140% FTP, 45 sec. @ 50-60% FTP
15 sec. @ 140-150% FTP, 90s @ 50-60% FTP
Cooldown:
5-10 min. @ 40-50% FTP
