Kourtney’s Hour of Power Trainer Workout out

 

Weather conditions and work obligations mean it’s not always possible to get out for a ride. This is a great alternative that can be done on the trainer or a spin bike. If I get on the trainer without a plan I will end up just zoning out and watching a TV show. This ensures I get the most out of my hour every time.

 

Note: If you’re on a spin bike without a heart rate monitor switch to RPMs.

Workout:

10 minutes warm up.

4 minutes medium (70-80% of max heart rate) high cadence

3 minutes easy

4 minutes medium (70-80% of max heart rate) high cadence

3 minutes easy

Standing sitting interval: 80% of max heart rate

1 min standing/1 min sitting

2 min standing/2 min sitting

1 min standing/1 min sitting

3 minutes recovery

Repeat Standing sitting interval

1 min standing/ 1 min sitting

2 min standing/ 2 min sitting

1 min standing/ 1 min sitting

3 minutes recovery

20/40’s (20 seconds all out, 40 seconds recovery) x4

3 minutes recovery

20/40’s (20 seconds all out, 40 seconds recovery) x4

 

3 minutes cool down or however long you need.

 

I use this trainerĀ https://kurtkinetic.com

It’s very quiet compared to other trainers I’ve used and comes with a built in power meter.

 

 

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-Kourtney