This 6 week muscle building gain plan is designed for a skinny, lean or thin individuals looking to add muscle mass while also maintaining endurance fitness. It is based off the principles in Dan John's book "Mass Made Simple", which you can download at: http://goo.gl/Wm8iL3. You'll notice that there is more recovery and rest in this program than you may be accustomed to. However, it's crucial you're not "always moving" if you're serious about gaining mass.
If you want to bulk up, then this plan is for you.
Warm-up: 10min w/ 4x 30 sec pick-ups of increased speed Main Set: 10x30sec at max speed and max incline. Careful decrease speed after each intensity to a 1min jog, then increase speed for the next interval. Cool-down: 10min decreasing speed to a walk
1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.