Bike Trainer Workouts

Stationary bikes are great for everyone of all fitness levels jennifer tallman indoor cycling instructor at new york sports clubs tells self.

Bike trainer workouts.

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. Indoor bike workouts can be painfully boring. Just adjust the resistance accordingly.

Also these workouts assume you have a regular base of weekly cycling for several months. 3 x 8 minutes on at 76 90 of ftp. This is an edited and slightly shortened version of our regular thursday morning ride along melbourne s famous beach road. Bike trainer workouts week two.

Finish with a 5 minute cool down same as the 5 min warm up bike trainer workouts week three. Add in a 10 15 minute warm up and cool down based on how much time you have. Improve steady and sustainable aerobic power especially for 70 3 and ironman. Twice a week is plenty for these hard hitting sessions because your body needs the time to recover so you can come back.

It s sad but true. 50 swim bike and run workouts for busy athletes by coaches scott molina mark newton and michael jacques. This interval session is perfect for burning fat and building your 30 second max. This session steps up the leg speed every 5 minutes while holding a constant speed or effort level.

Ride at 76 90 of your threshold ftp or functional threshold power. Warm up for 10 15 minutes. It s got a generic soundtrack s. Tempo intervals are a great place to get started.

Done right stationary bike workouts are no joke. Indoor trainer cadence builds. This one comes from the book one hour workouts. 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. Tempo work should be your meat and potatoes trainer workout. One example of a tempo workout for a 1 hour trainer ride.