The 6's Workout

The Ride: Trainer

6's workout

Miles: 9.2

Time: 36:00

Ave. Speed: 15.3 mph

Total 2018 Indoor Season Miles: 14.2

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The Story

Today I got back on the trainer for my 6's workout.

I'll give these indoor rides all names and try to lay out exactly what they are for you so that if you'd like to ride some of them you know how it's done.

Keep in mind none of this is any kind of major workout. These are basic sessions that anyone should be able to try throughout my run of "Weigh-In Wednesday" reports on my PhilCast radio show.

So here's the scoop on what the "6's" ride is....

Since I am just getting back into the routine of riding, I feel it is important to ease into it, thereby not putting any stress on my 59-year-old (and 12 pounds overweight) frame! This is a simple sweat.

36:00 minutes total, broken down in increments of 6:00 each. Simple.

0-6:00, easiest gear...steady pedal warmup

(easiest gear/which ever one you want to start with)

6:00-12:00 mark, the next harder gear

(this is your middle gear of the three you will use)

12:00-18:00 mark, the next harder gear

(this is the hardest gear you will use)

18:00-24:00 mark, down one gear easier

(this is back to the middle gear)

24:00-30:00 mark, down one gear easier

(this is the gear you started in)

At the 30 mark you can go one easier or simply slow spin cool down to end at the 36-minute mark.