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: email@example.com or 720.406.7444
This Intermediate plan is for the Cat 3 or Masters Elite level rider.
Follow this routine: http://youtu.be/4BOTvaRaDjI - Doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). - This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for. - Do some foam rolling and stretching after the foundation routine.
3 x 8 minutes ON; 4 minutes recovery
Building a Hemi-Powered Aerobic Engine!
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3 x 7 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" https://fascatcoaching.com/tips/tempo-training/
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.
Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides
Skate :: same as above
3 x 10 minutes ON in Sweet Spot with a 'burst' every 2 minutes; 5 minutes recovery
Perform the effort at Sweet Spot Wattages, then 'burst' out of the saddle for 5 secs at 200% of your FTP (~___w) then return to sweet spot wattages.
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.
4 Ways to Sweet Spot Today:
Example # 3
#2 Sweet Spot Group Ride
#3 Intervals: 84 - 97% of FTP
#4 Gravel Grinding