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Ben Hoffman’s ‘Burn Baby Burn’ Trainer Session

  • By Holly Bennett
  • Published Dec 5, 2014
  • Updated Dec 5, 2014 at 1:25 PM UTC
Hoffman on his way to a second-place finish in Kona. Photo: John David Becker

Much of the country is covered in snow, and many of our kitchen counters are covered with holiday cookies, pies and the like.

There’s nothing wrong with a bit of off-season indulgence, but if you’re looking for a serious indoor workout to counteract some of that caloric intake, you might enjoy Kona runner-up Ben Hoffman’s “Burn Baby Burn” holiday calorie-burner trainer session.

“I don’t love riding my trainer in winter,” says Hoffman. “But sometimes it has to happen, so I turn to this 2+ hour workout for some quality efforts.”

Warm Up

20:00 easy
10 x :30 high cadence / :30 rest
3:00 easy

Main Set

5 rounds of 3 x 4:00 / 1:00 rest as:
#1 @ Half Ironman pace, #2 @ 40-km pace, #3 @ 20-km pace
2:00-3:00 easy between each set

Cool Down

10:00 easy

“I love the build in intensity as you begin to fatigue,” Hoffman says. “It makes you stay sharp and engaged all the way to the end. Make it burn!”

RELATED: 3 Cycling Workouts For The Winter

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