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Bike- Aerobic Tension
Producing power at an aerobic level is a key aspect of cycling efficiency. Aerobic tension is an excellent work out for long course triathletes or road racers, but is applicable to any endurance athlete.
You will need a relatively flat stretch of road or you can use a stationary trainer, a heart rate monitor, and a cadence sensor. Aerobic tension will be performed in the 70-75 rpm range with your heart rate in the last 5-7 beats at the top of your aerobic zone. It is very important not to exceed this. Breathing should be rhythmic and not forced, heart rate top of zone 2.
For a novice athlete start off 10-20 minutes of AT. A more experienced athlete can start off with as much as 30 min. You will balance your cadence and heart rate in these narrow ranges. There will be a fair amount of tension on the pedals. AT builds strength endurance. The work out my start off relatively easy but you will find yourself fatiguing over time. Each week add 10-15 min. to your ride time. I will cap a short course athlete at 45-60 min., a long course at 90-120 minutes.
Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years.
He currently holds expert licenses from
The Sport Factory • 720 Hembree Place, Suite C, Roswell, GA, 30075 (770) 602-5154
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