Bike Trainer Workouts

Here are three quick hiit workouts you can do on your bike.

Bike trainer workouts.

3 x 8 minutes on at 76 90 of ftp. It s sad but true. This session steps up the leg speed every 5 minutes while holding a constant speed or effort level. Just adjust the resistance accordingly.

Try to do this 3 times a week. Improve steady and sustainable aerobic power especially for 70 3 and ironman. 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.

Tempo intervals are a great place to get started. 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. Stationary bikes are great for everyone of all fitness levels jennifer tallman indoor cycling instructor at new york sports clubs tells self. Finish with a 5 minute cool down same as the 5 min warm up bike trainer workouts week three.

This interval session is perfect for burning fat and building your 30 second max. Indoor trainer cadence builds. Bike trainer workouts week two. This one comes from the book one hour workouts.

Also these workouts assume you have a regular base of weekly cycling for several months. 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. Add in a 10 15 minute warm up and cool down based on how much time you have.

Here are three indoor cycling workouts that will make the most of your winter trainer time. Tempo work should be your meat and potatoes trainer workout. James leads another 30 minute cycling workout which will get you fit fast. It s got a generic soundtrack s.

Indoor bike workouts can be painfully boring. The workouts below were designed for an indoor bike trainer but you can also perform them on a standard spin bike. One example of a tempo workout for a 1 hour trainer ride.