Bike Trainer Workouts

3 x 8 minutes on at 76 90 of ftp.

Bike trainer workouts.

James leads another 30 minute cycling workout which will get you fit fast. Try to do this 3 times a week. Finish with a 5 minute cool down same as the 5 min warm up bike trainer workouts week three. 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. It s got a generic soundtrack s. Twice a week is plenty for these hard hitting sessions because your body needs the time to recover so you can come back. The workouts below were designed for an indoor bike trainer but you can also perform them on a standard spin bike.

Done right stationary bike workouts are no joke. Here are three indoor cycling workouts that will make the most of your winter trainer time. 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. It s sad but true.

Tempo work should be your meat and potatoes trainer workout. Indoor trainer cadence builds. This interval session is perfect for burning fat and building your 30 second max. One example of a tempo workout for a 1 hour trainer ride.

Ride at 76 90 of your threshold ftp or functional threshold power. Just adjust the resistance accordingly. Warm up for 10 15 minutes. Improve steady and sustainable aerobic power especially for 70 3 and ironman.

Indoor bike workouts can be painfully boring. 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 session steps up the leg speed every 5 minutes while holding a constant speed or effort level. Bike trainer workouts week two.

Here are three quick hiit workouts you can do on your bike. This one comes from the book one hour workouts. 50 swim bike and run workouts for busy athletes by coaches scott molina mark newton and michael jacques.