Marion Freijsen A blog about Sports, Fitness & Health

Block training for strength

If you are looking to build strength and resilience – you might want to consider block training. Simple word – very hard training! I do block training on the bike in the gym since this is one training session that I really like to control v. closely in terms of effort and time.

The idea is simple – you alternate between high RPM (revolutions per minute) with a low resistance, and low RPM with a very high resistance. Aim for 3 mins. for each block but you can build up the length of the blocks as you get stronger.

Do a 5 min. easy warm-up aiming for 80 RPM.

Then you start the first block – 3 mins. at 60 RPM!!, but highest resistance you can churn. You have to keep this up for the full 3 mins. and for a minimum of 3 of these blocks, so choose something that you know you will struggle with at the end, rather then at the beginning.

Second block you drop the resistance to a level where you can comfortably ride at 90+ RPM, but not so low there is no resistance. Just pedal fast, and rest your legs.

You repeat these in equal amounts – min. 3 times all round but building up the overall length of your ride. Your legs will burn and it should feel like a tough work-out. Anything less then a red face and drenched shirt at the end, and you can crank up that resistance the next time!

Don’t forget your cool-down, 5-10 mins. of easy riding followed by some stretches. It’ll help you get rid of the lactic acid build-up in your legs so you can work out again tomorrow!