Interval Training
Get fit for BNY Mellon Velocity 2014
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
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.
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
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.
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.