With times of uncertainty and confinement still lingering world-wide, we've come up with 10 varying workout options, all less than 1 hour that can be done from home, or within your local neighbourhood if COVID restrictions are still in place for you.

Enjoy!

1) RIDE

Hit your indoor trainer or find a suitable local on an uninterrupted stretch of road.

Warm Up:

5 minutes easy, 5 minutes tempo (riding steady), 1 minute easy, 1 x 15 second high rpm sprint, 45 seconds easy, 1x 15 second high rpm sprint, 2 minutes easy

Workout:

3 sets of 8 x 20/40 intervals – 20 seconds maximum effort, 40 seconds easy x 8 (8 minute set). 

These efforts should be explosive and painful, but a very effective, commonly used speed session. Embrace the suffering and maximise your 40 seconds of recovering between each set. 

Recover by spinning easy for 6 minutes between each set.

10 minute cool down – easy spinning.

 2) GYM

PRO GYM TIPS from Mitchelton-SCOTT professional cyclist, Jess Allen...

Here’s Jess’ home gym workout that can be done from home or the gym, with minimal equipment required. She includes a series of great strength and conditioning exercises to do between your ride/run sessions.

• 3 x 1min skipping (can air skip if you don’t have a skipping rope)
• Stabilisation exercises with an exercise ball
• 2 x 1min wall sits with an exercise ball
• 4×8 sets ofsquats
• 4×8 sets ofsingle legged deadlifts
• 4× 8sets of lunges
• Finish with core and upper body exercises.

 3) RUN 

This session can be done anywhere, ideally on uninterrupted roads, your local park or a treadmill.

Start out with a short warm-up jog for 10 minutes,  add in some strides and high knees after 5 minutes, finishing at a 3 minute stretch of uninterrupted road to start your intervals.

 4 x 3 minutes – These are VO2-max efforts, 3 minutes at 5/10km pace. They will and should sting, however will really boost your top-end engine.

 Recover between each set by jogging very lightly for 2 minutes. Repeat the effort 3 more times. Run back along the same stretch or continue on along your local run loop!

4) RIDE

This 'Fast 5's' workout can be done from your Indoor trainer or on an uninterrupted stretch of road.

Warm Up:

5 minutes easy, 5 minutes tempo (riding steady), 1 minute easy, 1 x 15 second high rpm sprint, 45 seconds easy, 1x 15 second high rpm sprint, 2 minutes easy

 Workout:

4 x 5 minute efforts with 5 minutes easy spinning between each set. During the effort you should be working hard, a little under maximum intensity. If you feel comfortable, do these in the drops to really get your speed up and feel fast/aero dynamic, particularly if done on the road.

 10 minute cool down – easy spinning.

5) YOGA

3 weeks of 10-15 minute Yoga classes by former professional Australian cyclist, Nicole Moerig. Nicole’s classes are short and sweet, and designed for cyclists. These specific classes work on trunk strength; from abdominal awareness to pelvic stability and balance.

Click here to check them out.

6) RUN

Find a short hill near home or alternatively, hit the treadmill and get prepared to put the incline on for this <30 minute hill workout.

• Warm-up: 10 minute easy jog
• Work interval: 1 minute run hard effort @ 3-4% incline
• Rest interval: 1 minute at easy pace @ 1% incline
• Repeat: Repeat work/rest interval an additional 4 times and build up to 6 reps over time
• Cool down: 6 minutes easy jog to cool down

 7) RIDE

This 'Step up Session' is on the shorter side, but is far from sweet, with a good sweat guaranteed! We’d recommend doing this on your home trainer or on an uninterrupted stretch of road.

Warm Up:

5 minutes easy, 5 minutes tempo (riding steady), 1 minute easy, 1 x 15 second high rpm sprint, 45 seconds easy, 1x 15 second high rpm sprint, 2 minutes easy

 2 x Step Up Sets - These should be ridden at maximum capacity when ON and active recovery when off (pedalling easy)

• 15 seconds on, 45 seconds off
• 30 seconds on, 30 seconds off
• 45 seconds on, 15 seconds off
• 60 seconds on, 60 seconds off
• 45 seconds on, 15 seconds off
• 30 seconds on, 30 seconds off
• 15 seconds on, 45 seconds off

 Easy spinning for 10 minutes before starting your second and final set.

 Cool down for 10-15 minutes.

8) GYM

Joe Wicks does a huge range of equipment free, 20 minute HIIT workouts, designed to really up your fitness and get the blood pumping within a short window. Exercises are simple to follow and offer variations to suit different levels. All workouts are free via his Youtube account.

Click here to start a 20 minute session now.

9) YOGA

'Yoga with Adriene' offers a wide range of free online yoga videos, from beginner level to advanced.

Here’s her 23 minute 'yoga for cyclists' class, designed specifically for cyclists to relieve those tight hips and hamstrings, release neck tension and more. A perfect morning kickstart, evening wind down, or rest day reset.

 Get started, here.

10) RIDE

Cadence is King! 

This high rpm short session will be just what your legs need following that tough run or solid gym session. Great for recovery and building your base.

This workout can be done anywhere, ideally on quite local flat-rolling roads or from your home trainer.

Warm up – 10-15 minutes easy-general riding. Begin with a steady cadence of around 85rpm and gradually begin to increase that to 90-95rpm.

From 15 minutes in, begin your first high-cadence effort for 1 minute at 110-125rpm.

Repeat every 5 minutes 5-7 times throughout the ride. Remember to use a light, easy gear for the spin – this should not be a hard, or intense ride, but a ride that will assist your recovery and increase your aerobic endurance.

Cool down for 10 minutes.