Interval Training

Get fit for BNY Mellon Velocity 2014

BNY Mellon

Download a free training session with music and coaching

This special BNY Mellon 30 minute training session with music and coaching, has been designed by AudioFuel specifically to build fitness for bike track racing. For use with indoor spin bikes or turbo trainers (please don't use this whilst riding on the road), this session will push you hard and give you a workout that will help improve your cardiovascular fitness, aerobic capacity and leg power. Use it to get fit for the BNY Mellon Velocity track day, or just to be fit for life.

Download with one click

Download Help

Computers
Clicking will send a download to your computer for you keep it permanently as part of your music library. Find your downloads folder, or search your computer for 'Velocity' then add the file to your iTunes library.

Mobile and tablets.
Depending on which mobile device you use, the track will download or open in a browser.

Develop power at different sprint cadences

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This is a pyramid intervals workout. Intervals training involves bursts of high effort work interspersed with recoveries.

After a warm up, a 30 second sprint is followed by a recovery. Then sprints of increasing intensity and duration reach a 2 minute 100 RPM sprint at the top of the pyramid.

Then the pattern reverses, finishing with a 30 seconds sprint, and a 5 min cool down to finish.
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Easier Session
Powerblast
Powerblast

Shorter intervals.

Harder Session
Ride Cruize
Ride Cruize Intervals

60 minute session designed by Joe Friel.

Hardcore Session
Ride Harder 3
Ride Harder 3

A hardcore 97 minute session.

Contact details
What is AudioFuel?
AudioFuel is music based training with coaching for running, walking, swimming and indoor bike training.

We design the sessions, compose the music, record the coaching then mix and master each album to give you a perfect blend of music and coaching.