The best conditioning for a rider is to ride and ride and ride. However, rider conditioning can be jump started by using this version of the Tabata Protocol on a treadmill.
Set the treadmill at its most severe slope. For five minutes walk up hill on that slope at the best speed you can do without stopping. At the conclusion of five minutes level the tread mill and for the next four minutes alternate between running fast for twenty seconds and slowing down for ten seconds. These intervals need only be done for four minutes.
Then walk at a brisk pace on the treadmill for five more minutes to cool down. The total workout is only fourteen minutes.
Of course, always check with your doctor to get his approval before beginning the Protocol.
Key point--All running and walking is to be done barefoot only. Doing so engages the quadriceps and calves more than running in shoes. You will likely see shocking improvment in your endurance after as little as ten days of this workout
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