Bike Trainer Workouts

Tempo work should be your meat and potatoes trainer workout.

Bike trainer workouts.

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

Just adjust the resistance accordingly. Bike trainer workouts week two. Tempo intervals are a great place to get started. Here are three quick hiit workouts you can do on your bike.

Improve steady and sustainable aerobic power especially for 70 3 and ironman. This one comes from the book one hour workouts. It s got a generic soundtrack s. 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. Twice a week is plenty for these hard hitting sessions because your body needs the time to recover so you can come back. Add in a 10 15 minute warm up and cool down based on how much time you have. One example of a tempo workout for a 1 hour trainer ride.

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. 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. Indoor trainer cadence builds. It s sad but true.

3 x 8 minutes on at 76 90 of ftp. This interval session is perfect for burning fat and building your 30 second max. 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.

James leads another 30 minute cycling workout which will get you fit fast. Indoor bike workouts can be painfully boring. This is an edited and slightly shortened version of our regular thursday morning ride along melbourne s famous beach road.