This indoor cycling training plan has advanced aerobic endurance and variable power workouts (like Sweet Spot) to help you get more 'training' out of your time on the trainer! All the workouts are geared towards you riding indoors on the trainer and therefore are mainly 1 hour in length. Get on, get to work and get off! The one other workout on the weekend is a freestyle sweet spot workout to help you generate some body heat to battle the cold but most importantly get the most training out of your limited time. This indoor cycling training plan definitely caters to the "time crunched" athlete.
This plan starts with tempo workouts , progresses thru harder sweet spot and threshold intervals and finishes with criss crosses, bursts and short anaerobic intervals. You will want to have your FTP set with you zones before hand so you can ride at the right intensity level. We recommend Zwift for 'group rides' and TrainerRoad if you want to program in these workouts and just pedal. For those of you on Zwift feel free to freestyle the workouts a bit. Use laps as your interval durations, and for burst use the hills and sprint lines! You could even find a group ride on the weekend that pushes you and help gets you some harder efforts while keeping it more fun! You can come up with your own ideas as well with what you have available. KEEP THE WORKOUTS FUN!
Questions about this training plan? See our FAQ below or email/call: firstname.lastname@example.org or 720.406.7444
This Basic plan is for the Cat 4-5 or Masters level rider.
2 x 10 minutes ON; 5 minutes recovery
Building a Hemi-Powered Aerobic Engine!
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3 x 5 minutes ON (zone 3)4 minutes OFF
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
Warm up well in Zone 2 for 10 minutes.
Then complete 6 x 2 minutes cadence drills. First minute at 105 rpm. Second minute at 85 rpm. Repeat with no rest for 6 times.
Then do 10 minutes Zone 2.
Then complete 1 x 5 minutes in Zone 4 over 100 rpm. Rest for 5 minutes.
Then complete 3 x 2 minutes cadence drills.
First minute at 105 rpm. Second minute at 85rpm. Repeat with no rest for 3 times.
Rest of time in Zone 2. Cool down.
Standing Activation - Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides https://www.youtube.com/watch?v=oY7v_SpDxcc - Skate :: same as above https://www.youtube.com/watch?v=MElyAbCbmGM - Couch stretch ::Hold 2 min, every day! https://www.youtube.com/watch?v=8GEnBM6BGYg - Long lunge hip opener- same prescription as above https://www.youtube.com/watch?v=Bt_XZHjQeo0 - Double ball to mid back- Set a timer for 4 min and work your way from the bottom of the shoulder blades to the tops. Alternate between putting hands behind head and reaching over head. Find the nastyness! - https://www.youtube.com/watch?v=NyEYhVtC6iY
3 x 10 minutes on w/ a 'Burst' every 2 minutes during ; 5 minutes OFF
Perform the effort at TEMPO/Zone 3, then 'burst' out of the saddle for 5 secs 200% of your FTP then return to tempo. You should feel like you are working but not "suffering"
Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel
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Get in as much time in your sweet spot training zones as possible today.
For example, 45 minutes total
Sweet Spot Training: 84 - 97% of FTP
This is a 'freestyle' workout. There are no structured intervals for this workout, however your goal is to complete the allotted time as it fits. Slice the workout time into small or large chunks, do it all at once.
This is your choice as an athlete & a great way to fit in a workout over varied terrain or even during a GROUP RIDE
For more information about Sweet Spot Training please see:
Power Analysis TIP: see if you acheived ~ 63 TSS for this 75 minute ride by riding sweet spot!
YogaGlo: "Off-Season Cross Training for Cyclists" www.YogaGlo.com , for example -find it in the Cycling Series, has good stretches for your hips and IT bands