Bike Trainer Workouts

Finish with a 5 minute cool down same as the 5 min warm up bike trainer workouts week three.

Bike trainer workouts.

Indoor bike workouts can be painfully boring. Stationary bikes are great for everyone of all fitness levels jennifer tallman indoor cycling instructor at new york sports clubs tells self. Warm up for 10 15 minutes. James leads another 30 minute cycling workout which will get you fit fast.

This session steps up the leg speed every 5 minutes while holding a constant speed or effort level. It s sad but true. This interval session is perfect for burning fat and building your 30 second max. Bike trainer workouts week two.

Improve steady and sustainable aerobic power especially for 70 3 and ironman. Tempo intervals are a great place to get started. One example of a tempo workout for a 1 hour trainer ride. Done right stationary bike workouts are no joke.

It s got a generic soundtrack s. 3 x 8 minutes on at 76 90 of ftp. The workouts below were designed for an indoor bike trainer but you can also perform them on a standard spin bike. Also these workouts assume you have a regular base of weekly cycling for several months.

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. 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. This is an edited and slightly shortened version of our regular thursday morning ride along melbourne s famous beach road. 50 swim bike and run workouts for busy athletes by coaches scott molina mark newton and michael jacques.

Ride at 76 90 of your threshold ftp or functional threshold power. Just adjust the resistance accordingly. Add in a 10 15 minute warm up and cool down based on how much time you have. This one comes from the book one hour workouts.

Here are three indoor cycling workouts that will make the most of your winter trainer time. Try to do this 3 times a week. Indoor trainer cadence builds.