Free Bike Programs
Linear Percentage Based Bike Program
| Day 1 Max cal in 10 minutes | Day 2 10 rounds 5% of max cal SPRINT 5% of max cal EASY Ex: 100 cal max / 5 cal sprint – 5 cal easy |
| Day 3 5 rounds 10% of max cal SPRINT 10% of max cal EASY Ex: 100 cal max / 10 cal sprint – 10 cal easy | Day 4 5 rounds 20% of max cal sprint *easy bike for double time of work Ex: 100 cal max / 20 cal sprint 1:00 – easy bike 2:00 |
| Day 5 4 rounds 25% of max cal sprint *easy bike for double time of work Ex: 100 cal max / 25 cal sprint 1:15 – easy bike 2:30 | Day 6 3 rounds 50% of max cal sprint *easy bike for double time of work Ex: 100 cal max / 50 cal sprint 2:30 – easy 5:00 bike |
| Day 7 2 rounds: 25% of max cal sprint *equal recovery time 20% of max cal sprint *equal recovery time 15% of max cal sprint *equal recovery time 10% of max cal sprint *equal recovery time 5% of max cal sprint *equal recovery time Ex 100 cal max / 25 cal sprint | Day 8 50% of max cal sprint *double time worked for rest 40% of max cal sprint *double time worked for rest 30% of max cal sprint *double time worked for rest 20% of max cal sprint *equal recovery time 10% of max cal sprint Ex: 100 cal max / 50 cal sprint 2min – rest 2 min |
| Day 9 10:00 max test for time Ex: 100 cal max for time. | Day 10 20:00 easy ride with goal of 50% per 10:00 Ex: 100 cal max / 0-10:00 5 cal per 1:00 (50 total) 10:00-20:00 5 cal per 1:00 (50 total) |
| Day 11 5% max cal sprint OTM for 10:00 *easy recovery bike after each sprint Ex: 100 cal max / sprint 5 cal EMOTM easy bike during remaining time | Day 12 Retest 10:00 max cal |
12 Week Bike “Fitness” Program
| Day 1 10 minute max cal test | Day 2 3 sets: 1:30 moderate pace 1:00 easy Rest 1:00 5 sets: 1:00 moderate/fast 1:00 easy Rest 1:00 7 sets: :30 fast 1:00 easy Rest 1:00 29 minutes total |
| Day 3 3 rounds 2:00 Moderate 1:00 Fast 3:00 Easy Rest 4:00 30 minutes total | Day 4 3 rounds: 5 sets: :30 moderate :30 moderate/fast :30 fast :30 easy No rest between sets Rest 2:00 between rounds 34 minutes total |
| Day 5 3 sets: :20 moderate :20 easy :40 moderate :20 easy : :60 moderate :20 easy Rest 1:00 between sets 2 sets: :20 moderate/fast :40 easy :40 moderate/fast :40 easy :40 moderate/fast :40 easy Rest 1:00 between sets 1 set: : 20 fast :60 easy :40 fast :60 easy :60 fast :60 easy 27 minutes total | Day 6 3 rounds: 4 sets 1:00 moderate 1:00 easy Rest 1:00 between rounds *goal is same number of meters per round (consistency). |
| Day 7 10 minute warm-up Immediately into: Tabata for max cal Immediately into: 10 minute warm down | Day 8 50 cal for time Rest equal time 40 cal for time Rest equal time 30 cal for time Rest equal time 20 cal for time Rest equal time 10 cal for time |
| Day 9 10 minute warm-up Immediately into: REVERSE Tabata for max cal Immediately into: 10 minute warm down | Day 10 For time: 27 21 18 15 12 Equal work/rest |
| Day 11 10 sets: :20 moderate :20 fast :20 hard 1:00 easy 20:00 Total | Day 12 2 rounds :15 sprint :15 easy :15 sprint :30 easy :15 sprint :45 easy :15 sprint :60 easy 3 minutes rest 1 minute moderate 1 minute easy 1 minute mod/fast 2 minutes easy 1 minute sprint 3 minutes easy 1 minute rest :20 easy :40 moderate :30 easy :30 fast/mod :40 easy :20 hard :50 easy :10 sprint Rest 6 minutes before next round (34 minutes total) |
| Day 13 30 minutes Accumulate 2 minutes of all out sprinting however you want to during the easy 30 minute | Day 14 biking. 3 rounds: :30 easy :30 moderate :30 easy :30 mod/fast :30 easy :30 fast Rest 1 minute 2 rounds: :20 easy :20 fast :20 easy :20 hard :20 easy :20 sprint Rest 1 minute 1 round: :10 easy :10 hard :10 easy :10 sprint :10 easy :10 all out |
| Day 15 :10 to find your max RPM Rest 1:50 5 rounds: Hold 85% of max RPM for as long as possible, rest as needed between efforts 20 minute time cap. | Day 16 EMOTM for 20 1- 60% Max RPM 2- 70% Max RPM 3- 80% Max RPM 4- rest |
| Day 17 4 rounds 4 sets :20 all out :40 easy Rest 2 minutes between rounds | Day 18 4 rounds: :45 moderate :15 fast :15 standing sprint :15 seated sprint Standing spring :45 easy Rest 2:15 Total time – 18 minutes |
| Day 19 8 minutes (Moderate) Rest 3 minutes 6 minutes (Mod/fast) Rest 2 minutes 4 minutes (fast/hard) Rest 1 minute 2 minutes (hard) | Day 20 5 rounds: :30 moderate :30 fast :30 slow :15 moderate :15 sprint 1:00 slow Rest 1 minute Try and match cal every round |
| Day 21 10 rounds :20 moderate :20 easy : 20 fast :20 easy Rest :40 | Day 22 10 rounds :30 moderate :30 sprint 1:00 easy Rest :30 |
| Day 23 7 rounds: 1:00 fast 1:00 moderate 1:00 sprint 1:00 rest | Day 24 10 minute max cal test |
Jacob DeRossett 