Like going on your first century bike ride or jumping into your first cycling class ever, going in full force for the whole time can be a bit, well tiring, to say the least. You can feel defeated, exhausted, and sore for days. A great way to still get in a great workout, as well as making use of a cycling type workout is to grab your trainer and get moving.
We have designed this workout to match well with the Super Bowl. We can not think of anything that makes more sense than cycling to the Super Bowl. Okay, well a lot more things make sense but if you are an avid or an aspiring cyclist, this workout is sure to be a sweaty one. Grab your trainer or hop on the bike at the gym, grab your POW, and get ready to ride with the best of them. You can even grab your earbuds and listen to a broadcast of the game while you hit the road.
Start spinning easy, working up to ~65 to 74 percent of your max effort or a level of 5 to 6 on 1-10 scale. You will maintain this pace during pregame announcements and the national anthem. This warm-up pace will also be your base pace for the duration of the game. The pace should feel like you could ride for a couple hours comfortable at this pace. Basically, ride a little faster than a pace you think you could ride all day at. It still may feel easy, but do not worry. Things are about to change really fast.
When one of the game scenarios below occurs, perform the corresponding sprint interval.
Please be sure to follow the interval with recovery as needed, working back up to your endurance base pace. If more than one scenarios happen at a time, perform them back to back as best as you can. Remember to be safe and have fun.
Anytime the score changes.
Kickoffs & Punts
30-second out-of-the-saddle hill: Get up out of the saddle, increase the resistance, and charge up that hill.
Penalty Flags & Sacks
30-second all out on a hill: Stay in the saddle, increase the resistance and climb as well as you can without getting up out of the saddle. Just keep cranking and pushing to get up that hill for the duration of the interval.
Announcer Mentions: Rubber Dog Masks, Philadelphia Fan Behavior, Tom Brady’s hand
10-second sprint! Make sure to still be in control of the wheel. You should feel some resistance.
Beer & Car/Truck Commercials
Quick spinning drill: Aim for >100 rpm for duration of ad
Snack Foods Commercials
Quick spinning drill out of saddle: Aim for >100 rpm for duration of ad
Halftime Show: Spin to Justin Timberlake
With each of his songs, find the tempo. Drive your foot down with the beat of each song. Not everyone is musically inclined, so just find a rhythm that you think matches the song well and stick it out!
Assess how you feel after the halftime show. If you can keep going for the remainder of the Super Bowl then more power to you! Otherwise, great ride and don’t forget to refuel with some protein.
- Try this Heart Loving Sweaty Workout
- Tabata Versus HIIT – Which one Should you do?
- EBOOST Fitness Holiday Challenge Week 2 Day 2
- The Fit For Life Workout from Women’s Health
- This is How Cycling Affects the Body