A 60 minute video for an indoor cycling workout or turbo training session.
A revised version of this video is available for purchase at http://turbotripping.com
(See http://turbotripping.com/indoor-cycling-workout-video-60-min-high-cadence/ for more detailed information about using this video.)
This is a high cadence workout designed to improve your leg speed and pedaling technique. For a good technique workout, set the resistance so that you feel that you want to change into the next (harder) gear.
Maintaining your intensity in Endurance and Tempo zones, it will improve your cardio-vascular system, burn fat and boost your endurance. For a harder session you can use this video for a 'Sweet Spot' session by keeping your power between 85% to 95% of your FTP. Sweet Spot is the cross over area between Tempo and Threshold.
The Structure:
10 minute warm-up
45 minutes at various cadences : 90, 95, 100,110rpm
5 minutes cool-down
** You can remove/add the subtitles by clicking on the white square at the bottom right of the video player.
Don't forget to use a fan to stop you getting too hot and sweaty.
Apart from that, just pedal at the recommended cadences, enjoy the scenery and let yourself go.
An upbeat soundtrack has been specifically designed to keep you motivated and involved in the video. It may sound too intense if you're sitting at a desk but once you start pedaling you'll tune into it.
The soundtrack:
Back For More Iverson and Alex Daf (Touchstone Remix) Purchase from Trackitdown
https://www.trackitdown.net/track/iversoon-and-alex-daf/back-for-more-touchstone-remix/trance/4775431.html
Dryve David Murtagh (Original Mix)
Purchase from Beatport
https://pro.beatport.com/track/dryve-original-mix/1413818
Embryo Sulaco (Original Mix)
Purchase from Beatport
https://pro.beatport.com/track/embryo-original-mix/4811146
Acidic Chris Cockerill, Allen & Envy (Original Mix)
Purchase from Beatport
https://pro.beatport.com/track/acidic-original-mix/4710431
Flying on the Moon Ciro Visione (New World Remix)
Purchase from Beatport
https://pro.beatport.com/track/flying-on-the-moon-new-world-remix/4673272
Ruthless Touchstone Instrumental
Purchase from Beatport
https://pro.beatport.com/track/ruthless-touchstone-instrumental/1820329
The Painting Sandeagle
Free Download from Soundcloud
https://soundcloud.com/digitized-recordings/sandeagle-the-painting
Impulse Tangle (Original Mix)
Purchase from Beatport
https://pro.beatport.com/track/impulse-original-mix/4710166
Oceans Apart Gareth Weston (Original Mix)
Purchase from Beatport
https://pro.beatport.com/track/oceans-apart-original-mix/4933864