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Off Legs Conditioning

Off legs conditioning – Bike sample session


During the off-season/pre-season period a lot of athletes are only using running as their mode of conditioning training. This puts a toll on the athlete’s lower body as the high volume of running puts significant pressure through their ankles, knees and hips.


An alternative way to develop the athlete’s energy systems is to substitute some running volume for off feet conditioning. This could be done by using a bike, rower or going for a swim. A session on a bike, rower and or going for a swim will minimise the load placed on the ankles, knees and hips but still provide a significant aerobic stimulus.


Here is an example of a bike session you could complete to improve your aerobic base.

  • 5 minute warm up – 50% effort

  • 10sec at 100%, 20sec at 50% x 10

  • 2 minutes rest

  • 4 min at 75%, 2 minutes at 50% x 3

  • 5 minute cool down – 50%


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