Bike Trainer Workouts

Indoor trainer cadence builds.

Bike trainer workouts.

Here are three indoor cycling workouts that will make the most of your winter trainer time. Begin with a five minute warm up then alternate 90 seconds of increased resistance and faster peddling with two minutes of easy cycling to get your breath back for a total of 20 minutes. Twice a week is plenty for these hard hitting sessions because your body needs the time to recover so you can come back. Indoor bike workouts can be painfully boring.

50 swim bike and run workouts for busy athletes by coaches scott molina mark newton and michael jacques. Tempo intervals are a great place to get started. James leads another 30 minute cycling workout which will get you fit fast. The workouts below were designed for an indoor bike trainer but you can also perform them on a standard spin bike.

Stationary bikes are great for everyone of all fitness levels jennifer tallman indoor cycling instructor at new york sports clubs tells self. 3 x 8 minutes on at 76 90 of ftp. Try to do this 3 times a week. Warm up for 10 15 minutes.

It s got a generic soundtrack s. This one comes from the book one hour workouts. You ve been on that darn indoor bike trainer for just 14 freaking minutes and already you have an intense desire to move onto something far less boring such as knitting watching the paint dry or reading moby dick for the ninth time. This is an edited and slightly shortened version of our regular thursday morning ride along melbourne s famous beach road.

Bike trainer workouts week two. Ride at 76 90 of your threshold ftp or functional threshold power. Also these workouts assume you have a regular base of weekly cycling for several months. This interval session is perfect for burning fat and building your 30 second max.

Tempo work should be your meat and potatoes trainer workout. It s sad but true. Done right stationary bike workouts are no joke. Finish with a 5 minute cool down same as the 5 min warm up bike trainer workouts week three.

One example of a tempo workout for a 1 hour trainer ride. This session steps up the leg speed every 5 minutes while holding a constant speed or effort level. Here are three quick hiit workouts you can do on your bike.