Indoor Workouts

The foundations for successful riding

Indoor Workouts

Postby sthxred » Thu Aug 19, 2010 7:48 pm

Hi all,
Thought i'd start a thread with some indoor workouts, if ur lucky enough to live in rainy melbourne - like me, please share!!!

Stationary Trainer Workout #1 Base Builder
Total Time: 71:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm-Up 75-90 RPM, 39x19 6:00
1 Anaerobic Threshold Zone4 85 RPM, 53x17 19:00
2 Stand Up 50-60 RPM, 53x12 1:00
3 Anaerobic Threshold Zone4 85 RPM, 53x17 19:00
4 Stand Up 50-60 RPM, 53x12 1:00
5 Anaerobic Threshold Zone4 85 RPM, 53x17 20:00
6 Cool Down 50 RPM, 39x19 5:00

Stationary Trainer Workout #2 CD Leg Speed
Total Time: 51:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm up 75-90 RPM 8:00
1 Climbing - out of the saddle 55 RPM, 53x12 3:00
2 Recovery 90-100 RPM, 39x19 4:00
3 High Cadence 100-120 RPM+, 39x19 4:00
4 Zone 4 Time Trial Pace 85 RPM, 53x19 3:00
5 Zone 4 Time Trial Pace 80 RPM, 53x19 4:00
6 Recovery 85 RPM, 39x19 4:00
7 One Leg Pedaling 60 RPM, 39x17 (1min, each leg) 4:00
8 High Cadence 100-120 RPM+, 39x19 4:00
9 Recovery 85 RPM, 39x19 4:00
10 High Cadence 100-120 RPM+, 39x19 4:00
11 Cool Down 50 RPM 5:00

Stationary Trainer Workout #3 CD VO2 Capacity
Total Time: 51:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm-Up 75-90 RPM 8:00
1 Resistance Up 90 RPM, + 1 gear every 20 sec. 3:00
2 Power Starts 0-100 RPM, 53x12, 8 reps 4:00
3 Climbing - seated 55 RPM, 53x12 4:00
4 Recovery 100 RPM, 39x19 3:00
5 VO2 Max 90-100 RPM, 53x19 4:00
6 Recovery 80 RPM, 39x19 4:00
7 VO2 Max 90-100 RPM, 53x19 4:00
8 Recovery 100 RPM, 39x19 4:00
9 VO2 Max 90-100 RPM, 53x19 4:00
10 Spin-Up 80 RPM, 39x17, +5RPM / 20 sec 4:00
11 Cool Down 50 RPM, 39x19 5:00

Stationary Trainer Workout #4 Power Builder
Total Time: 83:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm-Up 75-90 RPM, 39x19 8:00
1 Anaerobic Threshold Zone4 90-100 RPM, 53x19 10:00
2 Recovery 80 RPM, 39x19 4:00
3 Anaerobic Threshold Zone4 90-100 RPM, 53x19 10:00
4 Recovery 80 RPM, 39x19 4:00
5 Anaerobic Threshold Zone4 90-100 RPM, 53x19 10:00
6 Recovery 80 RPM, 39x19 4:00
7 Anaerobic Threshold Zone4 90-100 RPM, 53x19 10:00
8 Recovery 80 RPM, 39x19 4:00
9 Anaerobic Threshold Zone4 90-100 RPM, 53x19 10:00
10 Recovery 80 RPM, 39x19 4:00
11 Cool Down 50 RPM, 39x19 5:00

Stationary Trainer Workout #5 Strength & Power
Total Time: 53:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm-Up 75-90 RPM, 39x19 8:00
1 Climbing - seated 55 RPM, 53x12 4:00
2 Climbing – out of saddle 55 RPM, 53x12 4:00
3 Climbing - seated 55 RPM, 53x12 4:00
4 Recovery 80 RPM, 39x19 4:00
5 Climbing - seated 55 RPM, 53x12 4:00
6 Climbing – out of saddle 55 RPM, 53x12 4:00
7 Climbing - seated 55 RPM, 53x12 4:00
8 Recovery 80 RPM, 39x19 4:00
9 Anaerobic Threshold Zone4 85 RPM 53x19 4:00
10 Anaerobic Threshold Zone4 85 RPM 53x19 4:00
11 Cool Down 50 RPM, 39x19 5:00

Stationary Trainer Workout #6 VO2 Maximum
Total Time: 51:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm-Up 75-90 RPM, 39x19 8:00
1 VO2 Max 90-100 RPM, 53x19 4:00
2 Recovery 80 RPM, 39x19 4:00
3 VO2 Max 90-100 RPM, 53x19 4:00
4 Recovery 80 RPM, 39x19 4:00
5 VO2 Max 90-100 RPM, 53x19 4:00
6 Recovery 80 RPM, 39x19 4:00
7 VO2 Max 90-100 RPM, 53x19 4:00
8 Recovery 80 RPM, 39x19 4:00
9 Anaerobic Threshold Zone4 85 RPM 53x19 4:00
10 Anaerobic Threshold Zone4 85 RPM 53x19 4:00
11 Cool Down 50 RPM, 39x19 5:00

Stationary Trainer Workout #7 Crit Practice
Total Time: 63:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm-Up 75-90 RPM, 39x19 8:00
1 VO2 Max 90-100 RPM, 53x19 4:00
2 Anaerobic Threshold Zone4 85 RPM 53x19 4:00
3 Anaerobic Threshold Zone4 85 RPM 53x19 4:00
4 Recovery 80 RPM, 39x19 4:00
5 VO2 Max w/jumps 90-100 RPM, 53x19 5:00
6 Recovery 55 RPM, 53x12 4:00
7 VO2 Max w/jumps 90-100 RPM, 53x19 4:00
8 Recovery 80 RPM, 39x19 5:00
9 Anaerobic Threshold Zone4 85 RPM 53x19 4:00
10 Off my wheel! 85-100 RPM 53x19-21 4:00
11 VO2 Max w/ jumps 90-100 RPM, 53x19 7:00
12 Cool Down 50 RPM, 39x19 6:00

Stationary Trainer Workout #8 Road Race Test
Total Time: 67:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
1 Warm-Up – Roll Out 75-90 RPM, 39x19 6:00
2 Spin-Up 80 RPM, 39x17, +5RPM / 20 sec 4:00
3 Climbing – out of saddle 55 RPM, 53x12 4:00
4 Recovery 80 RPM, 39x19 3:00
5 Anaerobic Threshold Zone4 85 RPM 53x19 8:00
6 VO2 Max w/jumps 90-100 RPM, 53x19 6:00
7 Recovery 80 RPM, 39x19 3:00
8 Climbing – out of saddle 55 RPM, 53x12 4:00
9 VO2 Max 90-100 RPM, 53x19 4:00
10 Anaerobic Threshold Zone4 85 RPM 53x19 12:00
11 Recovery 80 RPM, 39x19 4:00
12 VO2 Max w/jumps 90-100 RPM, 53x19 4:00
Cool Down 50 RPM, 39x19 5:00

Stationary Trainer Workout #9 Pace and Jump
Total Time: 50:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm up 75-90 RPM 8:00
1 Fast Spin 100-120 RPM+, 39x19 4:00
2 Climbing - out of the saddle 55 RPM, 53x12 5:30
3 Zone 4 Time Trial Pace 85 RPM, 53x19 5:00
4 10 sec. Jumps 85 RPM, 53x19 up to Max 53x12 5:00
5 VO2 Max 90-100 RPM, 53x17 4:00
6 Recovery 90-100 RPM, 39x19 4:00
7 10 sec. Jumps 85 RPM, 53x19 up to Max 53x12 4:00
8 Zone 4 Time Trial Pace 85 RPM, 53x19 6:00
9 Cool Down 50 RPM, 39x21 5:00

Stationary Trainer Workout #9 TT Concentration
Total Time: 51:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm up 75-90 RPM 8:00
1 Zone 4 Time Trial Pace 85 RPM, 53x19 4:00
2 Zone 4 Time Trial Pace 85 RPM, 53x19 5:00
3 Zone 4 Time Trial Pace 85 RPM, 53x19 6:00
4 Recovery 90-100 RPM, 39x19 4:00
5 Zone 4 Time Trial Pace 85 RPM, 53x19 4:00
6 Zone 4 Time Trial Pace 85 RPM, 53x19 4:00
7 Zone 4 Time Trial Pace 85 RPM, 53x19 4:00
8 Fast Spin 100-120 RPM+, 39x19 7:00
9 Cool Down 50 RPM, 39x21 5:00

Stationary Trainer Workout #10 Hill Climb Hell
Total Time: 51:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm up 75-90 RPM 8:00
1 Zone 4 Time Trial Pace 85 RPM, 53x19 4:00
2 Climbing - out of the saddle 80 RPM, 53x12 5:00
3 Climbing - seated 80 RPM, 53x12 5:00
4 Climbing - out of the saddle 80 RPM, 53x12 (in the drops) 5:00
5 Recovery 90-100 RPM, 39x19 4:00
6 Zone 4 Time Trial Pace 85 RPM, 53x19 4:00
7 Zone 4 Time Trial Pace 85 RPM, 53x19 4:00
8 Climbing - out of the saddle 80 RPM, 53x12 7:00
9 Cool Down 50 RPM, 39x21 5:00

Stationary Trainer Workout #11 Summit Attack
Total Time: 65:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm-Up 75-90 RPM, 39x19 8:00
1 Climbing - seated 80 RPM, 53x12 5:00
2 Climbing – standing 80 RPM, 53x12 4:00
3 Climbing - seated 80 RPM, 53x12 4:00
4 Recovery 80 RPM, 39x19 4:00
5 Climbing - seated 65 RPM, 53x12 5:00
6 Fast Climbing – standing 85 RPM, 53x15 4:00
7 Recovery 80 RPM, 39x19 4:00
8 Down the mountain 120 RPM 39x19 6:00
9 Anaerobic Threshold Zone4 85 RPM 53x19 4:00
10 Anaerobic Threshold Zone4 85 RPM 53x19 4:00
11 Final attack 85 to max RPM 53x16 - 3 repeats 7:00
12 Cool Down 50 RPM, 39x19 6:00

Stationary Trainer Workout #12 Off My Wheel!
Total Time: 71:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm-Up 75-90 RPM, 39x19 8:00
1 VO2 Max 90-100 RPM, 53x16 4:00
2 Recovery 80 RPM, 39x19 4:00
3 VO2 Max 90-100 RPM, 53x16 4:00
4 Recovery 80 RPM, 39x19 4:00
5 Off my wheel! 85-100 RPM 53x16 5:00
6 Recovery 80 RPM, 39x19 4:00
7 VO2 Max 90-100 RPM, 53x16 4:00
8 Recovery 80 RPM, 39x19 4:00
9 Off my wheel! 85-100 RPM 53x16 5:00
10 Anaerobic Threshold Zone4 85 RPM 53x19 4:00
11 Final attack 85 to max RPM 53x16 - 3 repeats 7:00
12 Cool Down 50 RPM, 39x19 6:00


Stationary Trainer Workout #13 20K TT Event
Total Time: 53:00 Test the gearing selection and resistance with your trainer first
Cut # Exercise Cadence Time
Warm-Up 75-90 RPM, 39x19 8:00
1 VO2 Max 90-100 RPM, 53x19 4:00
2 Recovery 80 RPM, 39x19 4:00
3 Anaerobic Threshold Zone4 85 RPM, 53x19 (in drops) 4:00
4 Anaerobic Threshold Zone4 85 RPM, 53x19 (in drops) 4:00
5 Anaerobic Threshold Zone4 85 RPM, 53x19 (in drops) 4:00
6 Anaerobic Threshold Zone4 85 RPM, 53x19 (in drops) 4:00
7 Anaerobic Threshold Zone4 85 RPM, 53x19 (in drops) 4:00
8 Anaerobic Threshold Zone4 85 RPM, 53x19 (in drops) 4:00
9 Anaerobic Threshold Zone4 85 RPM, 53x19 (in drops) 4:00
10 Fast Spin 100-120 RPM+, 39x19 4:00
11 Cool Down 50 RPM, 39x19 5:00
sthxred
 
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by BNA » Fri Aug 20, 2010 8:36 pm

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Re: Indoor Workouts

Postby sthxred » Fri Aug 20, 2010 8:36 pm

35 Views and not 1 comment or reply????

Was hoping others could share some other workouts............................... :-( :-(....lol
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Re: Indoor Workouts

Postby pagey » Sat Aug 21, 2010 3:11 pm

some serious workouts there for an indoor trainer.

At the moment due to Melbourne weather I am using my indoor sessions for straight up intervals.

I use LTHR zones, and try to keep around 1hr to aleviate bordom

Workout 1 - 65min
Warm up - Zone 2 - 10min
Interval 1 - Zone 4 - 20min
Recover - Zone 2 - 5min
Interval 2 - Zone 4 - 20min
Warm down - 10min

Workout 2 - 65min
Warm up - Zone 2 - 10min
Interval 1 - Zone 5+ - 5min
Recover - Zone 2 - 5min
Interval 2 - Zone 5+ - 5min
Recover - Zone 2 - 5min
Interval 3 - Zone 5+ - 5min
Recover - Zone 2 - 5min
Interval 4 - Zone 5+ - 5min
Recover - Zone 2 - 5min
Interval 5 - Zone 5+ - 5min
Warm down - 10min

Workout 3 - 66min
Warm up - Zone 2 - 10min
Interval 1 - Zone 4 - 12min (with 2x1min standing sprint)
Recover - Zone 2 - 5min
Interval 2 - Zone 4 - 12min (with 2x1min standing sprint)
Recover - Zone 2 - 5min
Interval 3 - Zone 4 - 12min (with 2x1min standing sprint)
Warm down - 10min
cheers
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Re: Indoor Workouts

Postby toolonglegs » Sat Aug 21, 2010 4:35 pm

I only did two types....like to keep it simple.

A
-10min WU
-20min 90-100% FTP depending on program for the %
-10min Easy
-20min 90-100% FTP depending on program for the %
-5min WD

B
-10mim WU
-4 x 5min at 110-120% FTP ( 5min easy in between each effort)
-5 WD
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Re: Indoor Workouts

Postby JV911 » Sat Aug 21, 2010 9:13 pm

toolonglegs wrote:I only did two types....like to keep it simple.


+1

5x5min ftp intervals

1hr (AT) 75% of ftp
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Re: Indoor Workouts

Postby janus77 » Tue Aug 31, 2010 2:08 pm

I'm not sure how my sessions compare, but my indoor bike intervals are much shorter than i'm seeing above, i generally do 50 minutes on the indoor bike trainer:
10 min warm up at recovery resistance, then;
95-105rpm x 1 minute at high resistance (by the last 10 minutes i'm generally above 100rpm the entire time)
80-85rpm x 1 minute at recovery resistance
so just 1 minute hard, 1 minute easy, the hard minute by the end i'm getting stuffed, then i recover and do it again, the recoveries seem to get shorter, and the higher resistance parts longer.

I also try to do a 10 minute row every second day to give my back a little warm up, and some pilates once a week, and leg weights once twice a week. Tuesday seems to be the best day for weights, as i'm recovered then by the weekend when i want to do a decent ride.
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