Bike Intervals And Core Work In One Session

  • By Jené Shaw
  • Published Apr 23, 2014
Photo: Nils Nilsen

Try this workout when you need a quick but intense session at the gym or at home on your indoor trainer. This core/bike combo comes from Sandy Overly, a Spin and Pilates instructor and USAT-coach in Texas, who says it’s a favorite of her time-crunched triathletes. “The workout is intense and fun,” Overly says. “My athletes have gained strength, flexibility and better stabilization through these workouts allowing them to improve overall in their triathlon training and performance.”

What you’ll need:

1)    Bike with trainer or spin bike if at the gym
2)    Stability ball
3)    5- to 10-lb dumbbells
4)    Medicine ball

The workout:

Start with a 10-minute bike warmup

Do 5 minutes core/10 minutes bike intervals

Do 5 minutes core/10 minutes bike intervals

Do 5 minutes core

End with a 10-minute bike cool down

Total time: 55 minutes

RELATED: Linsey Corbin’s Bike Strength Workout

The core exercises: 1 minute each

• alternating single-leg squats with light weight shoulder press

• bicycle crunches

• plank

• seated medicine ball oblique twists

• stability ball hamstring curl on back

The bike intervals: 2 minutes each

• seated spin @ 80-85 RPM (light gear)

• alternating 15 sec standing/seated climbs @ 65-70 RPM (med gear)

• seated spin @ 80-85 RPM

• alternating 15 sec standing/seated climbs @ 65-70 RPM

• seated spin @ 80-85 RPM

For more from Sandy visit

RELATED: At-Home Time-Efficient Strength For Cycling

FILED UNDER: Bike / Training TAGS: /

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

Sign up for our free e-newsletter, SBR Report!

Subscribe to the FREE Triathlete newsletter