Cycling's Worst 20 Minutes
Chad Timmerman, the mastermind behind most of the workouts for cycling app TrainerRoad, loves this one (called Whitney +2 in the app) for its sheer level of misery. His advice is to keep your gear mashing to a minimum in the first few sets, otherwise you'll chew up your legs too quickly and be left high and dry for the final intervals. This workout can be done outside but it's best to do inside on a trainer or a stationary bike, where you don't have stoplights to contend with.
- Warm-up with five minutes of easy spinning.
- Ramp up for 20 seconds of hard peddling. This should be an eight or nine on a scale of 1-10. Rest for 10 seconds. Repeat five more times for a total of six intervals with 10 seconds rest between each.
- Take two minutes of easy rest. Timmerman says you should be "noodling," meaning spinning in your easiest gear with no real resistance against your feet.
- Do two more sets of six by 20 seconds on, 10 seconds off, with two minutes of rest in between. Then cool down with a few easy minutes of light pedaling.