Menu

5 workouts to spice up the indoor trainer

  • By Joe Friel and Wes Hobson
  • Published Apr. 24, 2013
  • Updated May. 30, 2013 at 1:40 PM EST
Workouts in a Binder for Indoor Cycling is available at VeloPress.com Photo: Velopress

Whether you live on the snow-locked Colorado Front Range or in your office for 13 hours a day, the indoor trainer is a key part of many riders’ midweek training regimens. Follow these five workout plans to keep the trainer interesting and to optimize your time in the saddle while staring at the wall.

Workout E1: Rolling hilly course (63 minutes)

Warm-up
5:00 Pedal easy with cadence above 90 rpm.
5:00 Alternate :30 standing, :30 seated.
6:00 Seated, alternate 80 percent of workload between 1:00 on right leg, 1:00 on left leg.

Set 1
6 x 2:00 Effort: Zones 1-2, RPE 6-10, Critical Power 180
Choose a gear to maintain 70 rpm in Zone 2.
60 sec. rest interval (maintain 100 rpm during rest interval)

3:00 Spin easy

Set 2
6 x 3:00 Effort: Zone 2, REP 10-12, Critical Power 180-90
Choose a gear to maintain 70 rpm in Zone 2.
60 sec. rest interval (maintain 100 rpm during rest interval)

Cool down
5:00 spin easy

workout E9: Feel for pacing (131 minutes)

Warm-up
5:00 Pedal easy with cadence above 90 rpm.
5:00 Alternate :30 standing at RPE 10, :30 seated at RPE 6
6:00 Seated, alternate 80 percent of workload on each leg for 1:00.

Set 1
3 x 15:00 Effort: Start at low Zone 1. Every 5:00, increase heart rate by 3 bpm or power by 10 watts
Throughout this set, try to guess your intensity before looking at your HRM or power meter.

5:00 spin easy

Set 2
3 x 15:00 Effort: Start at low Zone 3. Every 5:00, increase heart rate by 3 bpm or by 10 watts.
Throughout this set, try to guess your intensity before looking at your HRM or power meter.

Cool down
5:00 min. spin easy

Workout SS2: Spin-ups (60-65 minutes)

warm-up
5:00 Pedal easy with cadence above 90 rpm
5:00 Alternate :30 at 100 rpm and 80 rpm
5-10:00 Easy riding at 95+ rpm

Set
8 x :30 Effort: Zone 1-2, RPE 12-14, Critical Power 90
Spin up to the maximum rpm you can maintain without bouncing, then maintain for :30.

4:30 rest interval

Cool down
5:00 min.

Workout ME5: Cruise intervals (51-59 minutes)

Warm-up
5:00 Keep cadence over 80 rpm.
6:00 Do 1:00 min. reps at 60 rpm and 100 rpm.
5:00 Spin easy at 95+ rpm.

Set
4-5 x 6:00 Effort: Zone 4, RPE 15-16, Critical Power 60
Pedal steadily at 90-95 rpm, maintaining your 60:00 time trial pace. This workout help increase your speed at lactate threshold.

2:00 rest intervals

Cool down
5:00 Spin easy

Workout M7: Fruit loops (84 minutes)

Warm-up
5:00 Pedal above 90 rpm.
5:00 Do :30 reps at 80 rpm and 100 rpm
5:00 Pedal at 95+ rpm.

Set 1
3x 4:00 Ride 2:00 standing at 70 rpm. Effort: Zone 2, RPE 10-12, Critical Power 180
Ride 2:00 sitting at 100+ rpm. Effort: Zone 2, RPE 13-14, Critical Power 180-90

2:00 rest interval

3x 6:00 Ride 3:00 standing at 80 rpm. Effort: Zone 3, RPE 13-14, Critical Power 90
Ride 3:00 sitting at 100+ rpm. Effort: Zone 1, RPE 6-9, Critical Power less than 180

2:00 min. rest interval

3x 6:00 Ride 3:00 standing at 70 rpm. Effort: Zone 3, RPE 13-14, Critical Power 90
Ride 3:00 sitting at 90 rpm. Effort: Zone 1, RPE 6-9, Critical Power less than 180

2:00 rest interval

Cool down
5:00 Spin easy

Editor’s note: These workouts are reprinted with permission of VeloPress from Workouts in a Binder for Indoor Cycling by Dirk Friel and Wes Hobson. For more sample workouts, please visit velopress.com/workouts.

FILED UNDER: On the Bike / Training Center TAGS:

Stay Up to Date on Everything Cycling

Subscribe to the FREE VeloNews newsletter