Need a workout !!

I can’t ran for 5 weeks, because I strained my lower leg, my calf to the acheilles. After I recover I will have one week to ran again, before national Jrs !!

I need to keep in shape, I am doing a stationary bike workout, that my coach gave to me, for 400m.

Anyone got some more ideas of keeping in top form, of the track ?

Can you please give me the bike workout you have for the 400m - I am kinda in the same situation as you


It varies from each day, but it usually goes like this: I use an electronic bike, with those neat features , so I suggest you use one too.

60 min session

20 min : slow pace
20 min : medium pace
20 min : fast pace

some days :

60 minutes : random

Thanks alot