Bike Trainer Workouts

Bike trainer workouts week two.

Bike trainer workouts.

The workouts below were designed for an indoor bike trainer but you can also perform them on a standard spin bike. It s got a generic soundtrack s. Try to do this 3 times a week. 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.

Tempo intervals are a great place to get started. Ride at 76 90 of your threshold ftp or functional threshold power. Just adjust the resistance accordingly. Indoor bike workouts can be painfully boring.

James leads another 30 minute cycling workout which will get you fit fast. This is an edited and slightly shortened version of our regular thursday morning ride along melbourne s famous beach road. Add in a 10 15 minute warm up and cool down based on how much time you have. Twice a week is plenty for these hard hitting sessions because your body needs the time to recover so you can come back.

Finish with a 5 minute cool down same as the 5 min warm up bike trainer workouts week three. This session steps up the leg speed every 5 minutes while holding a constant speed or effort level. Tempo work should be your meat and potatoes trainer workout. This one comes from the book one hour workouts.

Here are three quick hiit workouts you can do on your bike. 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. Warm up for 10 15 minutes. 3 x 8 minutes on at 76 90 of ftp.

Improve steady and sustainable aerobic power especially for 70 3 and ironman. It s sad but true. Indoor trainer cadence builds. Here are three indoor cycling workouts that will make the most of your winter trainer time.

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. One example of a tempo workout for a 1 hour trainer ride.