Only 30′ minutos to get in shape

30′ minutes workout

One of the great difficulties we encounter is getting time available for training.

Many of us have a demanding work pace or have little time to train, so we should choose to do quick workouts, with the right intensity, so that we can progress, leaving aside the excuses that we don’t have time.

Each one works with what they have. And along the lines of this article, we want to show you some examples of how you can use this time to apply for quick workouts of up to 30 minutes. Remembering that, you can use these as a model, and do slightly larger workouts, if you have more than 30 minutes available.

Check out our article of How to loose weight cycling?

What types of training can we do in 30 minutes?

There are several types of training that we can apply, either in 30 minutes or 45 minutes, or even longer. However, this article is intended for people who have an average of 30 minutes a day.

We decided to divide the article into training for the various types of skills to develop. In case you do not know what are the capabilities we are talking about, we recommend you to read our article about  aerobic and anaerobic metabolism so that you understand better.

In short workouts, there are more trainable skills than others. I have selected in this article those that I find easier to train for those who have only 30 minutes available:

Sprint Training (Speed)
FTP training (Aerobic power)
Short Climbs (Anaerobic Power)

Sprints Training (Speed):
How to stay in shape with 30-minute workouts a day

For every cyclist, sprint training is always a great martyrdom. Most amateur cyclists we know shy away from this type of training as the devil shuns the cross.

Many also claim that it is a skill that is very dependent on genetics, and that is why it is not justified to train them.

If it is true that genetics greatly influences peak power and speed, it is also true that speed training greatly stimulates our anaerobic component. This is even more evident when we train under fatigue using short recoveries between various efforts. This regardless of my genetic propensity to be a sprinter or not. The benefits are there.

Even for those who have a greater focus on uphill, the sprint when applied at the end of the climb has relevance and pertinence, even if I am not a sprinter. Who never wanted to leave that rival of ours behind at the end of the climb, but in the end he was able to still go there and sprint, and we were stuck in the asphalt? Anyone who is used to this type of training can better withstand muscle acidosis and make this type of effort even when the heart is almost out of the mouth.

That’s why speed training is excellent for any cyclist, but especially for those who have little time. It stimulates the highest intensities and of short duration, and it is a training that in a short time generates results!

Below we leave you an example of speed training:

8 ′ Heating
Continue at a rate of 100rpm, gradually increasing the intensity in the first 6 ′. In the final 2 ′ follow at an easy pace.
1st Block of 3 minutes:
3x Sprint with 20 ”stopped start with 40” recovery.
3 ′ Low intensity
2nd Block of 3 minutes:
3x Sprint at maximum cadence 15 ”with 45” recovery. (Sprinting sitting on the saddle)
3 ′ low intensity
3rd Block of 3 minutes:
3x Sprint launched from 10 ”with 50” recovery. (Sprinting off the saddle)
6 ′ Low intensity
This is a typical descending pyramid workout. Quite complete and intense. Of course, you can adapt this model that I gave you and train in your own way. Some changes that can be made are:

Reverse the descending sequence to ascending
Only work with 10 ”sprints if you want to increase peak power
Only use 15 and 20 ”sprints if you want to increase the resistance of the sprint
Increase recovery between sprints to focus more on the peak
Decrease recovery between sprints to focus more on fatigue resistance
It is always important to keep doing variations from week to week, so that workouts are not monotonous and there is some feeling of progression. If done together with a friend, it always gives another more interesting dynamic.

FTP training (Aerobic power):
Since the introduction of power meters in the market, new concepts and technical terms have been avenging within cycling. One of the most popular terms is that of FTP, which means “Threshold for functional work”.

FTP corresponds to the highest average power that we were able to apply during 1 hour of effort. Many of the power training sessions are prescribed after obtaining the FTP. It can be discovered by field or laboratory tests, direct or indirect, and it aims to manage the intensity of effort in power training.

This model can be applied with equal repetitions, or pyramid repetitions. In the example below I show an inverted pyramid example:

6 ′ Heating
1x 3 ′ Maximum effort, 1 ′ recovery
Start calmly, end the last minute to death
2x 2 ′ Maximum effort, 2 ′ recovery
Start calmly, end the last minute to death
3x 1 ′ Maximum effort, 3 ′ recovery
Sprint in the last 10 
6 ′ Low intensity
Of course, this training can also be done on level ground. However, we will have greater difficulty in applying high powers, since when the terrain is inclined the resistance to win is greater, because the force of gravity exerts an extra force.

The principle of this type of training is to apply maximum power in short periods of time, in order to develop our anaerobic power. It is an easily trainable ability in short workouts, so it is very pertinent to include it in 30-minute workouts.

Hope you like it.

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