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AN EASY GUIDE TO OUR WORKOUTS
how-to-use-workouts

A Guide to Using our Training Workout Video’s

HEART RATE ZONE

The ‘Heart Rate Zone’ is a guide to help you target your heart rate during an interval. When starting a session try and keep your Heart Rate in the correct zone.

EFFORT LEVEL

Effort level refers to the amount of effort you are required to put into an interval. You judge this by how it feels and by what you can sustain.

CADENCE

Cadence refers to the rate your pedal revolutions per minute (rpm). Training at both low and high cadence levels improves your overall ability in cycling.

INTERVALS

Training intervals are a great way to vary your training and motivate you to push harder than you would on your own strength.

TIMER

The session timer will show you where you are at during your workout.

ICONS

Our icons are designed to help you select the best training session.

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How to PLAY THE VIDEO

Workout videos are available to download as MP4 video files. These can be played in any device capable of playing this file format. Suitable for tablet, smartphone, desktop & TV.

Just set-up your device in front of your bicycle or set-up your trainer in front of your screen or TV and start the video. You will have 5 minutes to get on the bike and start warming up before the interval session begins.

Simply follow the on-screen guides as you cycle and put on your favourite music to get you going.

The videos do not contain distracting videos or music that’s not to everyone’s taste… just high quality video that guides you through the workout session allowing you to see exactly what’s going on.

Our workouts include digital sound effects to count you down to an interval change while being able to listen to your own preferred music at the same time.

Here at Velo Workout we like to play our Spotify playlists while training with our workouts. Check out our recommended playlists here >

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How to use with ROLLERS

Depending on the rollers you are using, you will most likely have no resistance other than the natural friction of the rollers.

For using rollers without resistance we recommend following the ‘Effort Level’ and using your gearing to change the effort required. By keeping your chainset on the largest ring and adjusting your rear cassette accordingly an intense workout can still be achieved.

You can also use the heart rate indicator as a guide to your effort level. he cadence is there as a guide and you will find it is not always possible to follow this for low cadence workouts.

Most of all… enjoy your ride!

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How to use with TURBO TRAINERS

When using Turbo Trainers you can choose to follow any of the Heart Rate, Effort Level or Cadence guides at the top of the screen. Simply adjust your resistance or gearing to suit the required effort level.

During low cadence efforts remember to vary your position and get out of the saddle to work the various muscle groups in your legs.

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How to use with INDOOR CYCLES

When using an Indoor Cycle you can choose to follow any of the Heart Rate, Effort Level or Cadence guides at the top of the screen. Simply adjust your resistance to suit the required effort level.

During low cadence efforts remember to vary your position and get out of the saddle to work the various muscle groups in your legs.