Currently we are hosting two workouts in the San Diego area — but, we’d love to have you host one in your area!
Just let us know when and where and we’ll add you to the Ninja Meetup group and support your event the Ninja Facebook page.
We are excited to help build mountain bike communities wherever Ninja’s ride!
These workouts are appropriate for riders of all levels, from true beginners to experienced racers. While the course is generally flat, have no worries, these workouts are as challenging as you’d like them to be.
Weekly workouts vary from endurance, aerobic to anaerobic including efforts to increase your lactate threshold, Vo2Max and over all just make you FITTER, FASTER and STRONGER!
These workouts are FREE and take place EVERY Tuesday.
Morley Field: 5:45pm
Meet at the entrance of the San Diego Velodrome. 2972-3268 Florida Drive – San Diego, CA 92104
Mission Trails: 5:15pm
Meet at restrooms next to horse rings. Mast Blvd parking lot just off and on west side highway 52 Mast Blvd exit.
Week 1
1) Big Lap 15 mins per lap (Counter-clockwise)
2 laps, first lap easy then RPE 6-7
2) Circle Climbs, (Clockwise). 2-3 min climbs
5-8 climbs RPE 9-10 on steep part
Standing (low cadence)
3) PERSHINGS Seated (high cadence). 3 mins climbs
5-8 climbs
(recoveries / easy down paved Pershing).
Head up, good form.
RPE 8
4) Z climb RPE 9-10 (1.5 min climbs)
5-8 Climbs Seated
**Recover on descent (no stopping)
5) Cool Down :: 1-2 big lap 10-15 mins
Week 2
DIRT CRIT!
1) Warm up — Big Lap (Counter-clockwise)
2) Line up at Dirt Crit start area.
3) Full throttle for 10 mins.
4) Winner is first across the finish list after 10 mins.
5) If rider is lapped, they are pulled from the crit and the continue with workout.
6) ILT 30 seconds left, 30 seconds right, 30 seconds both, 15 mins total
7) Z climbs 6-8 FULL TILT!
8) Big Lap 15 mins per lap (Counter-clockwise) 2 laps, first lap RPE 6, second lap EASY (RPE 2-3)
Week 3
1) Big Lap 15 mins per lap (Counter-clockwise)
2 laps, first lap easy then RPE 6-7
2) Circle Climbs, (***Clockwise). 2-3 min climbs
5-8 climbs RPE 9-10 on steep part
Standing (low cadence)
3) PERSHINGS Standing (low cadence). 3 mins climbs
5-8 climbs
(recoveries / easy down paved Pershing).
Head up, good form.
RPE 8
4) Z climb RPE 9-10 (1.5 min climbs)
5-8 Climbs Standing
**Recover on descent (no stopping)
5) Cool Down :: 1-2 big lap 10-15 mins
Week 4
1) Ride to the wall, stay together
. RPE 4 becoming 6-7
2) WALLS – 3 mins climbs, alternate seated and standing RPE 7-8
. 5-8 climbs
.Head up, good form.
3) Mini-wall single-track (watch your head)
5-8 Climbs, alternate seated and standing RPE 7-8.
**Recover on fire road descent (no stopping)
4) Circle Climbs, (Clockwise). 2-3 min climbs
5-8 climbs RPE 9-10 on steep part
Seated or standing good cadence, round pedal strokes, head up, breathe!
5) Cool Down :: 1-2 big lap 10-15 mins
Week 5
1) Big Lap 15 mins per lap (Counter-clockwise)
2 laps, first lap easy then RPE 6-7
2) Circle Climbs, (Counter-clockwise). 2-3 min climbs
5-8 climbs RPE 9-10 on steep part
Standing (low cadence)
3) PERSHINGS Standing (low cadence). 3 mins climbs
5-8 climbs
(recoveries / easy down paved Pershing).
Head up, good form.
RPE 8
4) Z climb RPE 9-10 (1.5 min climbs)
5-8 Climbs Standing
**Recover on descent (no stopping)
5) Cool Down :: 1-2 big lap 10-15 mins
Wondering what to do the rest of the week?