Happy Friday! Aside from the weekend being here, I have to say that I’ve definitely got more than one reason to celebrate today. My car is officially packed up and about to be shipped off to Vancouver, and my suitcases are all set for my flight tomorrow! Packing has absolutely been the most stressful part of this whole move, but I feel like it’s going to be smooth sailing from here… well, unless the airline loses my luggage somehow, but let’s keep optimistic minds, shall we?

Over to today’s usual subject matter, let’s chat fitness!

Work It Out

Right now I’m on a low-volume week after coming off of two 12-hour training weeks, and boy, does my body love it! My coach planned this lighter workout schedule around my move because he knew it’d be a stressful time, which is great because every part of me is in need of some chill time. With that said though, today I wanted to share a bike workout with you from last week that was one of the toughest I’ve done in a while.

Some of you have asked what my half Ironman training sessions look like, and this is a pretty typical example for the bike. It’s so simple that you might be going “Seriously? That’s it?” and yes, there’s not much to it. But if you’re truly giving it your best effort in the work phases, you’ll know exactly why I found it hard!

The Killer 6’s Bike Workout

Do this one on a bike that allows you to track your cadence, or RPMs. For the first 25 minutes, you’ll be spinning nice and easy around 90RPM – we’re talking so easy you could have a big long conversation with the person next to you. Then you’ll do 6 minutes of best-effort riding at around 55-60RPM. By best effort, I mean the hardest you can go (and sustain) for those 6 minutes. Turn up the gear and aim to stick in that 55-60RPM range the whole time, which should feel really hard, especially in the final couple of minutes. Following the hard work is 4 minutes of super-easy recovery, as light as you can go, with barely any gear on the bike.

Once that interval is done, repeat one more time (another 6 minutes hard, 4 minutes super easy). Then finish the remaining 10 minutes in super-easy mode, around 90RPMs. Your heart rate should be back down to conversational pace at this time. Be sure to hydrate well throughout and give your legs and hips a nice stretch when you’ve finished.

Fit Bit Friday 185 - The Killer 6's Bike Workout - Eat Spin Run Repeat

Click here to print the PDF.

Turn It Up

This week’s featured song is another in my newly-refreshed playlist, which isn’t so new any more but I’m still loving it. Remember Clarity by Zedd ft Foxes? Well I didn’t know it at the time, but Foxes (whose real name is Louisa Rose Allen) actually happens to have some pretty great solo stuff of her own! Holding on to Heaven is one such song and while several remixes exist, the original is still the best version I’ve found so far.

Have A Read

Now it’s over to you! Tell me…

  • What’s on your fitness agenda this weekend?
  • Any great bike workouts you’ve been doing lately? Please share!