Do you ever get bored of being on your indoor trainer?   Do you ever find yourself just turning the TV on and biking, not with a purpose, but just spinning on your trainer for the length of a show?  Biking in the Winter Training Facility with other people is ideal, but we don’t have access to that every day that we may want to train.

So why not start sharing some indoor trainer workouts to keep each other motivated?  Here are a few to get the sharing started J (taken from Workouts in a binder for Indoor Cycling)…

The TV Special – for endurance

Warm-up – 17 minutes total

5 minutes easy pedal

12 minutes – 3 X (1 min right leg, 1 min both legs, 1 min left leg, 1 min both legs)

Workout – 30 – 60 minutes

Done while watching TV.  Pedal at 95 RPM during your show, during commercials do 30 seconds each leg of single leg drills (try to keep cadence up around 90 RPM)

Cool-down – 5 minutes easy

 

Weight Workout – for force

Warm-up – 15 minutes easy pedaling at 90 RPM

Workout – 48 minutes

Set 1 – 4 X 4 minutes standing in a big gear (65-70 RPM), 2 min recovery (90 RPM) after each 4 minutes

Set 2 – 4 X 4 minutes sitting in a big gear (65-70 RPM), 2 min recovery (90 RPM) after each 4 minutes

Cool-down – 5 minutes easy

 

Spin-ups – for speed

Warm-up – 15 minutes total

5 min easy pedaling, 90 RPM

5 min alternating 30 seconds between 100 RPM and 80 RPM

5 min easy riding at 95 RPM

Workout – 40 minutes

8 X 30 seconds spinning up to a maximum RPM (spin up until you start to bounce on the saddle) and maintain for 30 seconds, 4:30 recovery

Cool-down – 5 minutes easy

 

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