Outdoor riding is not always possible–due to weather and sunlight (or any excuse people make for riding indoors). The original reason for purchasing my indoor trainer was sunlight (I wrote about it here). Since I now work day shifts, most of my riding is outside (weather permitting…Is it spring yet?) However, interval training is still done mostly inside where I can focus more on the actual intervals. I decided to simply compose a post of seven indoor training workouts I do, to help those of you who might wonder what to do when riding inside! Unless specified otherwise, all workouts are approx. 60 minutes.
WU= Warm up
MS= Main set
CD= Cool down
ES= Easy spin
RI: Rest interval
HC= High Cadence
BG= Big gear
Z= Heart rate zone
Long Intervals
WU: 10-15:00
MS: 2x (2x 8:00 as 5:00 Z2/3:00 Z3) take a 5:00 ES between sets
CD: 5-10:00
Long Intervals II
WU: 5-10:00
MS: 3x 10:00 as (5:00 Z2/5:00 Z3)
5:00 ES between each interval
CD: 5-10:00
High Cadence Pyramid
WU: 10-15:00
MS: 4 x :30>100rpm then :30 ES
1/2/3/4/5:00/4/3/2/1 >100rpm
(Z 2+ – 3-) 2:00 RI between all intervals
CD: 5-10:00
HC/BG
WU: 10-15:00
MS: pick a gear to get your HR into upper Z2 and low Z3
6x 4:00 ( 2x 1:30 HC/ :00 BG) with 2:00 ES b/w the 4:00 sets
HC=100rpm, BG= 70 rpm
CD: 5-10:00
Turbo
* Do with front gear elevated about 4-6 inches
WU: 10:00
MS: 4 x (5:00 Z2/ 5:00 Z3) with 3:00 RI b/w the intervals
CD: 10:00
Turbo II
* Do with from gear elevated about 4-6 inches
WU: 10:00
MS: 4 x 7:00 as ( 4:00Z2/ 3:00 Z3) with 3:00 RI inbetween
CD: 10:00
HC turbo intervals
WU: 10-15:00
MS
8-10 set as :30 seconds >100rpm / :30 easy
then do: 5-6 sets as 2x (1:30>100 rpm + :30 BG or increased wattage. HR Z2+ 3-) take 2:00 ES RI
CD: 5-10:00
I will continue with other workouts later…Food is calling my name! Happy (indoor) training!
Kevin tryin’ out my indoor set up
A Rendezvous with Sneakers 