- Not everybody has a lot of time to train,
but you can still get to a very good level
with only short training sessions.
So here are four, varied training sessions
that will only take you 30 minutes.
And first up, it's Lasty with the Sprint.
(upbeat music)
- You can get a lot of sprinting done in 30 minutes
as you're about to find out.
First, you need to warm up,
so start with riding for six minutes
and gradually increasing the intensity throughout.
Then, go easy for two minutes,
then it's time for your first sprint.
The first sprint is 20 seconds,
9 out of 10 effort,
not quite everything you've got.
Go easy for 40 seconds,
then do a 10 second sprint, also 9 out of 10 effort.
Then go easy for 50 seconds,
and then finish with a five second sprint,
all of them out of the saddle.
Ride easy for two minutes
and then repeat.
Then, ride easy for another two minutes and repeat,
but do each one now at a 10 out of 10 effort level.
Ride easy for another two minutes,
then do a 10 second sprint every minute for 5 minutes.
Finish with a two minute cool down.
(upbeat music)
This session will improve your time-trialling,
your climbing,
and your general fitness.
So first up, have a nice five minute warm-up,
spinning the legs
and getting those legs and heart pumping.
Then, start a 10 minute effort.
If you've got a power metre,
start at 95% of your FTP
and then nudge it into your FTP
by the fourth minute
and maintain that until the end.
Then go easy for two minutes and repeat,
only this time make sure you stay
right on your FTP for the entire duration.
If you're going on feel,
start the first effort with a 9 out of 10 for three minutes,
and 10 out of 10 for the rest
and for the second one,
10 out of 10 for the duration.
(breathes heavily)
And then, when your last effort is done,
gear it down,
spin the legs,
have a nice three minute warm-down.
(upbeat music)
This one should help to improve
your anaerobic system,
you use on short, sharp climbs
and on shorter efforts on the flat.
(breathes heavily)
Warm up for six minutes,
then do one minute almost as hard as you can go.
You can be in or out of the saddle for this effort.
Take two minutes easy, and then repeat.
Take another two minutes easy,
and then it's time for a two minute effort.
9 out of 10 effort for the first minute,
10 out of 10 for the second.
Take three minutes of easy riding,
and then do a three minute effort.
Ease yourself into it,
but then make sure you're 10 out of 10 effort
for the last minute.
Go easy for two minutes,
and then it's time for three more one-minute intervals
with two minutes of recovery between each.
Cool down for a minute and you're done.
(upbeat music)
This session sees you do
a pretty even effort throughout,
although it is pretty uncomfortable
but very doable.
Start off with a three minute warm-up,
and then you'll straight in
to your 25 minute effort.
If you're using a powermeter,
you need to ride at 90% of your FTP.
And if you're going on feel,
gradually build to a 9 out of 10 effort.
And throughout the 25 minutes,
do a 10 second surge sat down in the saddle
every two minutes before then going back down to sweet spot.
And then cool down for the final two minutes.
Woo!
- Oh God.
How'd your sprinting go, Tom?
- Tough, Matt, but I think I'm getting there.
- Good stuff.
- How's your sweet spot?
- Pretty sweet.
- Now, you're not gonna get surprisingly fit or fast
from one 30 minute training session.
But, if you do four or five 30 minute training sessions
per week, you will get surprisingly fit
and you will get surprisingly fast.
- Yeah, in fact we'd like to know the improvements
you make over time, after doing these sessions.
And you can let us know in the comments section below
exactly how you fare.
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- Fancy another 30 minutes?
- Why not?
- Let's do this.
- Tomorrow though. (laughs)