The 70-Minute Super-Workout

Get Fit Fast! Do high-intensity endurance training for rapid fitness improvement.

Once you have established your power zones (to find yours, visit home.trainingpeaks.com/power411.aspx and click the ‘Power Levels’ link), add this power-based programme to your training once or twice a week – no stopping in between!

10min Warm-up
5min Low tempo
10min Upper tempo
5min Low tempo
15min Upper tempo
5min Low tempo
20min Upper tempo

Mix this up with a 90+rpm session for greater cardio load, or 70-80rpm for greater muscle load.

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