If you've got an hour to burn, you've got plenty of options in terms of cycling workouts.\u00a0 You can do some high intensity work<\/a>, you can do some efficiency work or you can do some sweetspot training<\/a>.\u00a0 Let's take a look at what you can get done in that hour.<\/p>\n The kind of workout you can do in an hour depends on what you're trying to accomplish.\u00a0 If you're looking to get a load of endurance based work, you're going to struggle.\u00a0 Endurance training generally requires long days in the saddle riding at lower intensity.\u00a0 Even though you may only have an hour, you can still get some aerobic benefit be specifically training lactate shuttling and sweetspot muscular endurance.\u00a0 You can also train some higher intensity aerobic recovery intervals by doing an over\/under type or workout.<\/p>\n If you're really pressed for time, one of the best things to do in an hour is a high intensity interval workout<\/a>.\u00a0 By cramming the majority of your training stress into shorter, harder intervals, you'll get multiple benefits.\u00a0 Not only will you increase your VO2 max capacity, but you'll improve anaerobic fatigue resistance and raise your functional threshold power<\/a>.\u00a0 An hour workout is the perfect amount of time to execute one of these high intensity workouts.\u00a0 You'll get a solid chunk of training stress<\/a> in the hour and you'll have plenty of time to recover before your next workout. http:\/\/symmetrysport.com\/accutane-online\/<\/a><\/p>\n So you've got a couple options for what you can accomplish in an hour.\u00a0 The question is, how do\u00a0you choose which kind of workout to do?\u00a0 You need to keep these things in mind: Online Drugstore<\/a><\/p>\n If you're in the base phase of your training program<\/a>, you probably don't want to go nuts with a couple hours of high intensity work per week.\u00a0 But if you're into the late build phase of your training program<\/a>, an hour os VO2 max work might be just the ticket.\u00a0 Take a look at what point you are in your program and make a decision what kind of workout you need to dial up for the day.\u00a0 Of course, if you're in need of a little intensity, you can still dial up some VO2 work in your base period.\u00a0 Just make sure that you don't start doing things well outside your training program for the sake of getting some training time in.<\/p>\n Take a look at your training plan.\u00a0 Are you scheduled for an endurance day?\u00a0 Maybe you have some muscular endurance intervals on the docket today.\u00a0 Or do you have a tabata day scheduled?\u00a0 Let the actual training plan dictate the kind of training you're going to take on for the day.\u00a0 This can sometimes make it easier to pick your hour workout.<\/p>\n On some days, you may have a variety of workouts scheduled.\u00a0 In some cases, you'll have some FTP work or ME work followed by some VO2 max training or sprint work.\u00a0 In this case, take a look at what you did yesterday.\u00a0 If you did a high intensity workout yesterday, go for endurance today.\u00a0 If you did endurance yesterday, aim for a high intensity day today.<\/p>\n Consider what caused that workout day to be shortened.\u00a0 Since you're swapping to an hour workout, there's probably a reason that your training day was cut short.\u00a0 Consider what caused that workout to be canceled: if it's something that will take a lot of your energy, try to execute a workout that won't wreck you.\u00a0 Remember, training stress is just another kind of stress<\/a> on your body.\u00a0 It's above and beyond the stress that your body will suffer on any normal day.<\/p>\n So if you've got a busy day scheduled, a lot of travel or a very stressful event going on, keep the training to a lower intensity workout.<\/p>\n Most importantly, if you wake up in the morning and realize you can't bring yourself to knock out two and a half hours, try to figure out what you DO feel like.\u00a0 If you're just tired, maybe a day of sweetspot work is just the ticket.\u00a0 Perhaps you feel like just killing yourself for a short hour, so plan up a high intensity workout.<\/p>\n Bottom line: if you're feeling like swapping out for an hour long workout, pick something you're enthusiastic about.<\/p>\n Now that you have an idea of how to choose a 1 hour workout to fit your day, here are a few of my favorite 1 hour cycling workouts to help get you started.<\/p>\n Total time (with warmup and cooldown): ~65 minutes.<\/strong><\/p>\n This short VO2 repeat workout will take you through 27 minutes of intervals.\u00a0 Start with an 8-9 minute warmup to get your legs loosened up.\u00a0 I recommend something that actually takes your intensity up to 110% to 120% of your functional threshold power<\/a>.\u00a0 Once you're warmed up, dive right into your intervals.\u00a0 Jump up to 120% of FTP for 3 minutes at your sweetspot cadence.\u00a0 Rest for 3 minutes of easy spinning.\u00a0 Repeat a total of 9 times for 27 minutes of intensity and another 27 minutes of rest.<\/p>\n *Bonus Workout* – If you want to modify this format, switch to 5 sets of 5 minute VO2 intervals at 115% FTP with 5 minutes rest in between.\u00a0 This ends up giving you 25 minutes of intensity and 25 minutes of rest.\u00a0 Total workout time is right around 60 minutes including cooldown.<\/p>\n![\"1](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2017\/10\/File-Oct-19-7-42-40-PM-300x243.jpeg\")
<\/p>\nWhat can you do in an hour?<\/h2>\n
Where are you in your training program?<\/h3>\n
What kind of training would you normally do on this day?<\/h3>\n
What caused your workout to be shortened?<\/h3>\n
What do you feel<\/em> like doing today?<\/h3>\n
![\"muscular](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2016\/12\/muscular-endurance-cycling-training-with-zwift-e1484497728481-225x300.jpeg\")
<\/p>\nThree 1 Hour Cycling Workouts to Boost Your Fitness<\/h2>\n
Short VO2 Repeats<\/h3>\n
Two by Twenties<\/h3>\n