Fit Bit Friday 225: The Fierce 45 Bike Interval Workout

Fit Bit Friday - Eat Spin Run Repeat


We did it guys.

We survived the first work week of 2016. Ready for some chill out time this weekend? Somehow returning to work ended up meaning hitting the ground running a lot faster than anticipated, so outside of a few must-do commitments, this weekend is going to be an uber relaxing one for me. Having been away over the holidays, I’ve had recipe ideas a-brewing in my head and can’t wait to bring some to life now that I’m back in my own kitchen!


Work It Out

I’ve been easing back into half Ironman training since Monday, and I say easing because while my mind wants to GO GO GO, the cold I seem to have picked up during my holiday travels is holding me back. A lot of what I’ll be doing in this first block of training is lower in intensity than the shorter, very sweaty sessions I did over the holidays. However, I’m experimenting with throwing a couple of harder sessions into the mix just to keep things fun and interestingThe workout I’ve got for you today is one of those.


The Fierce 45 Bike Interval Workout

Start with an easy 10 minute warm-up, gradually building resistance and bringing it back down again to prepare your muscles for action. Then do 3 sets of the first set of intervals (strength-focused with a heavier gear), 3 sets of the second set (higher cadence, moderate gear, more speed-focused), and finish with an easy 5 minute cool-down. Use the RPE (rate of perceived exertion, from 1-10) scale on the right as a guide for your intensity.

Fit Bit Friday 225 - The Fierce 45 Bike Interval Workout - Eat Spin Run Repeat

Click here to print the PDF.

[Tweet “Back to #triathlon training, back on the bike! The Fierce 45 Bike Interval #Workout”]

Turn It Up

I think I’ve watched the video for today’s featured song (which is actually a combination of songs) at least 25 times since I found it last week, and it still makes me laugh. If you’re not already familiar with James Corden’s Carpool Karaoke, you’ve gotta check it out. I posted the Justin Bieber one before the holidays, but my new favourite is this one with One Direction. Yep, I’m a One Direction fan and will flat-out admit it. James Corden however, has a pretty awesome voice too and as you’ll see in the video, I think the One Direction dudes are pretty impressed too!

Have A Read

Now over to you! Tell me…

  • For those that like racing, what’s your first race of the year? Have you started training for it?
  • What are your weekend plans?

The Gorgeous Guide to Goal Conquering 2016 > Get your copy!

3 thoughts on “Fit Bit Friday 225: The Fierce 45 Bike Interval Workout

  1. Yes! High-five to making it through the first week! After 10 days off at Christmas it does feel like an accomplishment ?

    My first race is tomorrow actually! An 8km road race on foot. It will be my first race in almost a year after two injuries so I’m feeling pretty excited!

    That looks like an awesome bike workout – I will have to give it a spin. Haha pun definitely intended ?

    Hope you are having an amazing start to the new year!

  2. I saw that carpool karaoke video earlier this week and it totally made my day! I too am a One Direction fan, although I probably haven’t admitted it to very many people 🙂

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