30 Minute Training Sessions | 3 Ways To Get Fit When You're Short On Time


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Sometimes we just don’t have time for long rides. If you’re busy juggling work, family, and social life it can add a lot of stress to fit in your training. So here are 3 short, sharp training sessions you can fit into just 30 minutes for super effective but super time efficient training!

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Micro Sprints:

Warm up: 90 secs easy, 30 secs hard, 1 minute easy spin.

9 x 15 second all-out sprint. Get into right gear before the sprint, shift if necessary during the effort, and push right to the end, so you get a full 15 seconds of sprinting.
2:45 recovery easy spin between sessions
Warm down is the last 2:45 recovery!

Over-Under Climbing surges:

Warm up 3 mins aerobic: 90 secs easy, 30 secs hard, 1 minute easy spin.

Then ride for 24 minutes. 2 mins at threshold, 1 minute at 15-20% over threshold eg. if your threshold is 200 watts then your “over” power is 230-240 watts). Repeat 8 times.

There is no rest in the main set!

Warm down with 3 mins easy spin at high cadence

Endurance HIIT: Perform this session fasted!!

4 mins warm up: 1 minute easy, 1 min tempo, 1 min threshold, 1 min easy
6 x (2 minutes full-gas, 2 minutes easy spin)
2 mins warm down: 1 min tempo, 1 min easy spin

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Music: Epidemic Sound
Rapture – Ooyy

Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto /

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