I usually don’t get on my bike unless it’s at least an hour long ride, but today, I’d only have time for. 30 min workout. I’m only doing half irons this year, is there any benefit of such a short workout for me? What are some of your time crunched bike workouts?
If I only had 30 minutes, I would probably run.
If I only had 30 minutes, I would probably run.
Same. I’d even stretch it to 45 minutes, in the time it takes me to set up on the trainer and get everything going to get an honest 30 min-ridetime workout in, I could have ran 5 miles.
I don’t know how much you run, but changing to your running gear also takes time.
8 min warm up - including some small build ups
20 min - best average as possible
2 min cool down
Do this 3 times a week, and a longer ride in the weekend with some race pace stuff.
You will end up better and stronger on the 70.3.
If it is a no run day for you, jump on the bike. 5-10 minutes warm up and then do some 1-2 minute intervals until you need to cool down. Not ideal, but better than nothing.
My 30 minute bike workout:
5 min warm up
7x(2min hard (~120% FTP), 1 min EZ)
4 min cool down (actually ends up being 5 min cool down with last 1 min EZ)
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My 30 minute bike workout:
5 min warm up
7x(2min hard (~120% FTP), 1 min EZ)
4 min cool down (actually ends up being 5 min cool down with last 1 min EZ)
You fixed it before I could immortalize it in a quote. Carry on.
If you only have 30 minutes, then the training better be very high quality, such as high intensity intervals.
30 min at 107%…just go
.
there are some sub 45 minute trainerroad workouts that will bust your nuts.
Thanks guys, I already did a run before work, so that’s why it’s a short bike or nothing. Gary, I think I’m going to give your workout a try
As low as my volume is right now, I think even 30 minutes of spinning is better than nothing. Seems like it has to add us. Kind of like running a mile or two with the dog on top of other training.
worth it
Try this workout
10 min warmup
20x55 second hard, 5 seconds zero watts
Do the hard at 90% FTP building to 100% then 110% then 120% FTP
After 30 minutes total just cool off while you shower. I can assure you that you will find this workout “worth it”. It should basically work out to 20 min average 100% FTP if you build it up OK. It’s basically the same as doing 20x50m hard with 5 seconds rest as you would do in the pool.
8 min w/u, 2 min spin easy, 20 min at 95-100% FTP
Have done this twice/week with a 1-1.5hr longer ride on the weekend, and overall run-heavy program, with good HIM results.
I’ll do rides as short as 15 mins on the rollers. Probably wouldn’t bother with a trainer, but rollers you just jump on.
I try to do 25-30 mins, though. And I may do that once in the AM and again in the PM. Similar to my commute.
I’d say yes, absolutely. Go for it!
I can easily beast myself in 30minutes on a run: quick 2k warmup then hill reps for the next 15 or 20 minutes.
I don’t see any reason why you can’t do the same on the bike. For example. TrainerRoad’s ‘Slide’ workout is a great 30 minute workout, getting 53TSS in 30 minutes. Does it closely match what you’re training for? Probably not. But it will certainly help build fitness and power regardless.
Actually I find it faster to jump on the trainer than I do get ready for a run recently, especially in winter when I have to layer up for a run.
I usually don’t get on my bike unless it’s at least an hour long ride, but today, I’d only have time for. 30 min workout. I’m only doing half irons this year, is there any benefit of such a short workout for me? What are some of your time crunched bike workouts?
Lots of great feedback on here for how to use the 30 minutes. Whenever you’re removing one aspect (Endurance) to a workout just work the opposing system (VO2 Max) to gain some benefit. In this case like many of the other guys/ladies have said, doing some high intensity work will surely help you towards your goals. I use this as my 30 minute workout often
7:30 W/U @55-65%
8x2:00 @115% FTP w/ 30s Rest (Backpedal to keep legs moving)
3:00 C/D @55%
You could also use this as a technique session on the bike where you do:
- one leg drills
- high cadence
- low gear work
- aero position
If I only had 30 minutes, I’d never actually make it on to the bike. Takes me that long just to read slowtwitch while I get changed.
You won’t be less fit bc you only rode (or ran or swam) 30 min.
Check out some of the research by Martin Gibala. It is geared more to people just getting off the couch, but from my quick skim of his stuff after hearing him on a podcast he is a fan of short workout but with a lot of very hard short efforts. I think his stuff is probably similar to a Tabata type workout.
In my opinion anything is better than nothing so you can use it as active recovery or turn it into a tough session with some short intervals.