One-Hour Workout: Tempo Bike Intervals With Bursts

  • By Jené Shaw
  • Published Jul 22, 2014
  • Updated May 6, 2016 at 4:33 PM UTC
Photo: Aaron Hersh

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s bike workout comes from coach Andrew Dollar of Nashville-based FTP coaching ( “This workout is designed to give a longer interval near race pace with an aggressive surge in the middle and an end like you may experience during a race,” Dollar says.

RELATED: Bike Intervals And Core In One Session

Tempo Bike Intervals with Bursts

10 min steady riding 65–70%

Main Set
5 min as:
20 sec at 90–95%, 40 sec recovery at 60–65%

4×7 min as 3 min at 85–90%, 30 sec at 100%, 3 min at 85–90%, 30 sec at 100%
3 min recovery at 65% in between intervals

5 min easy spinning at 60–65%

RELATED: Constant Output Cycling Session

More one-hour workouts.

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

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