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Week 3: Introducing Intensity

Monday (or Saturday)

75-minute endurance ride with

-  15 minutes of steady effort in the middle.


Sunday Suffer Fest

Group hill climb and team social at Derby hill.



Playground Circuit Training

Combine a 30-minute easy ride with sets of

  • squats

  • lunges

  • planks

  • push-ups

  • chin-ups

  • burpees

2 circuits, 8-12 reps each exercise, using playground equipment for chin-ups.


Thursday Options -- Choose your Adventure!

  • Option A: 3 x 8 minutes at a steady, hard effort with 6 minutes of easy riding recovery.

  • Option B: 'Micro-bursts': 20 x 15 seconds max effort with 45 seconds easy riding.

  • Option C: Endurance intervals: 2 x 20 minutes at a moderate effort with 10 minutes easy riding in between.



Active recovery day, focusing on light activity such as walking or easy pedaling

Get in Touch

Descender student-athletes, feel free to share any questions on Team Snap chat. 

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