Monday Workout

Posted on: September 30th, 2013 by paul

Its Monday. The last thing on your list of things to do is workout. On the other hand, you had an outstanding weekend filled with some choices that didn’t meet your daily nutrition requirements so it might be a good idea to sweat out some of the damage. 


So the idea behind today’s workout is simply to get your heart rate up and sweat as much as possible. To do this, you will do a combination of intervals and hill climbs on the bike. We are going to forego the dynamic warm up portion of today’s workout and just warm up on the bike instead.

After your workout take a bit of time to give back to your body. Continue with the theme of the day and sweat out a few more of the toxins by taking a sauna. During your sauna and immediately after, make sure you restore your fluids by drinking lots of water or some form of sport drink (gatorade, powerade, protein shake, etc). After an intense workout and sauna, your body is dehydrated which can cause headaches.

Bike Intervals – Sprints and Climbs

Warm Up

Light ride 5 minutes


Intervals – 3 reps of 10 second sprints followed by 50 seconds of light riding

Climb #1 – 1 minute, increasing resistance every 15 seconds

Intervals – 3 reps of 20 second sprints followed by 40 seconds of light riding

Climb #2 – 2 minutes, increasing resistance every 15 seconds

Intervals – 3 reps of 30 second sprints followed by 30 seconds of light riding

Climb #3 – 3 minutes, increasing resistance every 15 seconds

Cool down – Light ride for 5 minutes


Focus on stretching your quads, hamstrings, calves, and hip flexors. All of these areas tend to tighten up during bike sprints. To stretch your quads, stand next to the bike (holding the handle bars for support) reach back and grab your foot while bending at the knee. Try to keep upright while maintaining your knees in a level position. To stretch your hip flexors, hold hold the runners lunge for 30 seconds on each leg.



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