A Mackenzie Quickie: A BIKE Workout on the Go

Today's #workoutwednesday is a B-I-K-E quickie set of intervals, brought to you by Coach Mackenzie.

As she says, this is one that keeps you in shape, can be a quick trainer workout, or something to do when short on time at the gym or while traveling over the holidays.  

This can be repeated how many sets desired, and for the time you have available or for as much as you like. 

• Warm Up: 15-30 min w. 4-6 x 90 sec as: (60 easy :30 1st :15 Z3 2nd :15 Z4)

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• Main: 5x 6 min Over-Under Threshold/ 3 min recovery
• 1: (2 min Z3/ 1 min Z4/2 min Z3/1 min Z4)
• 2: (1:30 min Z3/ 1:30 min Z4/1:30 min Z3/1:30 min Z4)
• 3: (1 min Z3/ 2 min Z4/1 min Z3/2 min Z4)
• 4: (:30 min Z3/ 2 min Z4/:30 min Z3/2min Z4)
• 5: All Z4

       >> repeat pattern down, for 10 total and repeat #5 2x in row  

• Cool Down: 15-30 min in Z1 for 5-10 min then Z2 if riding towards 30+ more minutes

We like it!

​*Photo credit to Brodon Creative Media @brodoncreativemedia

Please don't be shy at all: feel free to reach out to Coach Mackenzie and introduce yourself..
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Contact her at www.kenzmadison.com 
or directly at [email protected] ​
or find her here on instagram: @kenzmadison
or here on facebook: @kenzmadison