Indoor Bike Training: 2 mins ON – 1 min OFF

It was tough because of the flaky hamstrings. Started off with a 10 mins warmup spin.

Bike Workout in the morning:

  • 2 mins – High RPE, was trying to keep the Cadence above 90 rpm.
  • 1 min – Lower the RPM, around 85 rpm.
  • Do 10 reps

You can raise the bar by raising the Cadence range for 2 mins and 1 min. Cooled down with a 10 mins spin.


Later on in the evening: Crossfit

It was fun to get successful wall handstands. And pulled off the WOD which felt to be fairly OK. Warmup was a mix of back extension, 500m row, and couple of aerobic moves.

WOD – EMOM: 5 deadlifts (175lbs) + 5 bar muscle ups  – for 6 rounds

Could have gone heavier on the weights, as still had energy to do another round of WOD :). But then ended with a 1 mile run, felt a ~ 7:25 min/mile pace (no Garmin). And then successful wall handstands. Do not have a proof, so need to get a picture while trying again.



Indoor Bike Workout

Having heard that quite a lot of Pros ‘Andy Potts‘, ‘Meredith Kessler’ and ‘Tyler Stewart’ and many more stay indoors for their Ironman Bike training. And a short exchange of messages with Andy Potts, also strengthened my belief in Indoor training. At the worst, it will be a pure waste of time :).

So I have borrowed a fluid Kinetic Kurt trainer from a friend, to test out the indoor training.


My main objective out of this being –

  1. To improve my cadence
  2. Train on Higher Cadence on higher gear
  3. Quality training in time crunch situation

More on Indoor training later. For now I am posting my first Indoor workout.

Ladder Workout


The workout was hard. Here is the link from Garmin Connect, post workout:

Goal for the Workout : Keep the same Cadence range, but move on a higher gear.

Keep in mind that you need a big towel, music to keep you running, and your choice of hydration. You are going to sweat way more than you sweat outside.