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Top 10 Indoor Trainer Bike Workouts

We’ve talked a bit about how you can build a great indoor gym on a budget, and today we’re going to discuss some great workouts you can do indoors with your trainer. Trainer workouts are not only useful for getting in a bike workout when the weather is ugly. In fact they are one of the best ways to build fitness on the bike for when you’re sweating away on the trainer there are no downhill’s, head winds, rough terrain, or other outside distractions, it’s just you and the bike. Below are the Top 10 Indoor trainer workouts to keep your fitness increasing and boredom decreasing.

These workouts reference zones. If you’re not familiar, you can check out our post on zone workouts and another guide we’ve published on how to establish your workout zones.

5x5min Hill Climbs (90min)
Warm-up: 20min Gradually increasing effort
Main-set: 5x5min Z4-5 intervals (sitting and standing) hill climbs. 3min recovery
Cooldown: 30min Z2

Grind, Spin, Repeat (80min)
Warm-up: 10 minutes
2min grind: 55-65rpm (Z3-Z4 HR)
2min high cadence 95-110rpm
2min recovery
Repeat 10 times
Cooldown: 10 minutes

Z4 Hard Efforts/ Steady Z3 (80min)
Warm-up: 15 minutes slowly increasing effort focusing on a cadence of 85–90 RPM.
Main Set:
2×3 minute hard efforts (Z4) with only 1 min easy recovery after each.
20 minutes steady pace (Z3) focused on cadence of 85–90 RPM.
2×6 minute hard efforts (Z4) with only 1 min easy recovery after each.
20 minutes steady pace (Z3) again focused on cadence of 85–90 RPM.
Cool-down: 5-10 minutes decreasing effort.

12min Mix of Fun! (80min)
Warm-up: 15 minutes
Mainset: 2x 12 as (6 minutes Z4, 1 minute power interval, 1 minute fast pedal, 1 minute recovery, 2 minutes hill climb, 1 fast pedal) 5 minutes easy between sets.
2×6 minutes Z4. 3 min rest between efforts
6 minutes of 30 seconds sprints/30 second rest between efforts
Cooldown: 10 minutes

Short but Deadly (75min)
Warm-up: 10 minutes
10 minutes Z3
8×20 seconds max efforts with 40 sec rest between efforts
10×30 second Power Intervals with 30 second rest between efforts
5 minute spin
10 minutes Z4
Cooldown: 10 minutes

Trainer Wizard (75min)
Warm-up: 15 minutes
6 minutes Z4
MSP 2 minutes
5 minute spin
5 minutes Z4
MSP 2 minutes
5 minute spin
8 minute Z4
3×1 minute Power Intervals with 2 minute ri
Cooldown: 15 minutes

Tempo with Power Intervals (75min)
Warm-up: 15 minutes.
20 minutes at Z3. 5 minutes easy spin. 8×1 minute power intervals with 2 minute recovery. 5 minute easy spin. 10 minutes Z3.
Cooldown: 5 minutes

‘Grand Tour’ Trainer Interval (70min)
15 minutes increasing intensity, include single-leg drills, three per leg: 45 sec pedaling, 15 sec rest.
Main Set:
Interval (Repeat 4 times):
1 min Race Pace building into Zone 4 seated (53×17)
1 min seated climbing (53×13)
1 min standing climbing (53×11)
3 min Race Pace at Lactate Threshold HR (53×17)
1 min high cadence, 100+ RPM (42×21)
3 min recovery spin
Cool-down: 15 minute Easy spin

Z3/Z4 2×1 PI’s (70min)
Warm-up: 10 minutes
10 minutes Z3
5 minutes Z4
10 minutes Z3
5 minutes z4
5 minutes easy.
2×1 minute power intervals with 1 minute recovery.
10 minutes Z3
Cool down: 10 minutes

Max Power Set (45min)
Warm-up: 5 minutes
Main-set: Perform one 60 second effort at maximum pace. This need to very difficult, and heart rate must be close to maximum by the end of 30 seconds. 100%! Recover 4 minutes. Perform 6 of these repeats with 4 minutes recovery after each.
Cool-down: 10 minutes
Power intervals should be all out efforts. Your gearing should be moderate at 53×15-17. (somewhere in the middle of your cassette) Your heart rate at the end of the intervals should be close to LT. 2 minute spin easy in between sets.

About The Author

Brad Haag is a Triathlon Coach, Personal Trainer, and a National Qualifying Triathlete. As a graduate of Ben Greenfield’s Superhuman Coach program, Brad specializes in coaching endurance and warrior class athletes to peak performance. He can be found at HaagsAthletics.com or as a featured coach at PacificFit.net

About Eric H. Doss

Eric is a triathlete and writer. He has competed in all distances of triathlons, from sprints to full Ironman distance races. He founded FitEgg.com in 2009 to meet the increasing need for professional, unbiased reviews of triathlon gear.

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