7 Trainer Rides To Make You Stronger!

Average Weekly Training Hours 06:30
Training Load By Week
Average Weekly Training Hours 06:30
Training Load By Week

These indoor trainer rides will push your threshold and challenge your legs to be a better cyclist and triathlete. All workouts are and hour or less. Just Download, copy and save to your very own library, then mix in with your other workouts. If you have questions, email erin@bigpistachio.com

Sample Day 1
1:00:00
Trainer Ride - #1

W/U 5min 1 Legged Pedal Drill RPE 5-6 of 10 30/30, 60/60, 90/90, 60/60, 30/30 seconds each leg Recover 2 min Real in the break RPE 7-8 of 10 -- do below times 3 1 min @ 80-90 RPM 1 min @ 90 - 100 RPM 1 min @ 100+ RPM 1 min Recover @ 90 - 100 Recover 2 min Long sprints RPE 8-9 of 10 -- do below times 4 1 min RPE 9 1 min Recover 30 sec RPE 9 30 sec Recover Recover 2 min Short Sprints RPE 10 of 10 -- do below times 10 :15 sec out of the saddle sprint :45 sec recover C/D 5 min

Sample Day 2
0:55:00
Trainer Ride - #3

Warm Up 5 min - easy gear 80-90 rpm
Over Gear Drill (8 of 10) 5 min @ 50-60 rpm focusing on technique,
rest 2 min &
repeat 5 min 50-60 rpm
Recover 2 min
Acending/Decending Drill (6-7 of 10)
1 min @ 90rpm,
1 min @ 100 rpm,
1 min @ 110 rpm,
1 min @ 100 rpm,
1 min @ 110 rpm
Rest 1 min &
repeat drill
Recover 3 min
Hill Spin Ups/& Over Gear (7-10 of 10)
1 min @ 50-60 rpm (9of 10)
1 min @ 100-110 rpm
2 min @ 50-60 rpm (9 of 10)
2 min @ 100 - 110 rpm
3 min @ 50-60 rpm (9 of 10)
3 min @ 100 to 110 rpm
2 min @ 50-60 rpm (9 of 10)
2 min @ 100 to 110 rpm
1 min @ 50-60 rpm (9 of 10)
1 min @ 100 to 110 rpm
Cool Down 5 to 10 min

Sample Day 3
1:00:00
Trainer Ride - #4

Warm Up 5:00 easy gear 80 to 90 rpm
First Intervals focus on technique
2 min @ 110-120 rpm (5-6 of 10)
2 min 50-60 rpm (8 of 10)
2 min @ 110-120 rpm (5-6 of 10)
2 min 50-60 rpm (8 of 10)
2 min @ 110-120 rpm (5-6 of 10)
2 min 50-60 rpm (8 of 10)
Recover 2 min & repeat
Sub LT (7 of 10) /Attacks (12 of 10) / Vo2 Max (10 of 10)
5 min SUBLT (7 of 10) 70 - 75 rpm
1 min recover
30 sec ATTACK (12 of 10)
1:30 min VO2 MAX (10 of 10)
2 min recover & repeat
3 min recover
Sprints - all out!
:15 sec ATTACK
:15 sec Recover
x20
8 min cool down

Sample Day 4
0:55:00
Trainer Ride - #5

WU: 5 min Mod
Drill: Sprint Sets
:50 sec 100-110 rpm (5-6 of 10)
:10 sec Max RPM
:50 sec 110 - 120 rpm (5-6 of 10)
:10 sec Max RPM
:50 sec 120 - 130 rpm (5-6 of 10)
:10 sec Max RPM
:50 sec 110 - 120 rpm (5-6 of 10)
:10 sec Max RPM
Recover 2:00 min
MS: LT 8-9 of 10
2:00 min 70 - 80 rpm (
1:00 Recover
2:00 80 - 90 rpm
1:00 recover
2:00 90 - 100 rpm
1:00 recover
2:00 100+ rpm
Recover 2:00 min
Repeat set 1 more time
V02 Work
2:30 min V02 Max (10 of 10)
:20 sec Out of Saddle Attack (12 o 10)
1:30 min in saddle V02 Max (10 of 10)
Recover 2:00 min
Repeat set 2 more times.
Cool Down 5 min

Sample Day 5
0:50:00
Trainer Ride - #6

WU: 5 min Mod
Drill: SubLT (7-8 of 10) & fast
1:00 100+ rpm
3:00 70 - 80 rpm (8 of 10)
1:00 100+ rpm
3:00 80 - 90 rpm (8 of 10)
1:00 100+ rpm
3:00 90 - 100 rpm (8 of 10)
Recover 2:00 min
Over Gear (8 of 10)
4:00 50 - 60 rpm Heavy Gears!
1:00 Hill Spin Up 90 - 100 rpm (12 of 10)
1:00 Recover
Repeat set 1 more time
Super LT (10 of 10)
1:30 min 90 - 100 rpm
1:00 min recover
repeat 6 times
Cool Down 5 min

Sample Day 6
0:50:00
Trainer Ride - #7

WU: 5 min Mod
Drill: FAST (6 of 10)
:45 sec 100+ rpm
:15 sec MAX
repeat 10 times
Recover 2:00 min
V02 MAX (10 of 10)
2:00 min 90 - 100 rpm
2:00 min Recover
repeat 3 times
Recover 2:00 min
JUMPS
:15 sec JUMP out of saddle MAX (12 of 10)
3:30 min 90 - 100 rpm (7 of 10)
:15 sec JUMP out of saddle MAX (12 of 10)
2:00 Recover
repeat 3 times
CD: 5 min.

Sample Day 7
1:00:00
Trainer Ride - #8

WU: 5:00 mod
Drill: Single Leg - Pyramid
:30 sec Rt leg / :30 sec Lf leg
:45 sec Rt leg / :45 sec Lf leg
:60 sec Rt leg / :60 sec Lf leg
:45 sec Rt leg / :45 sec Lf leg
:30 sec Rt leg / :30 sec Lf leg
Recover 2:00 min
Power - Moderate Gears
1:00 min 100 rpm
1:00 min 110 rpm
1:00 min 120 rpm
1:00 min 110 rpm
1:00 min 120 rpm
1:00 min 100 rpm
Recover 3:00 min
Repeat set
Power - Big Gears
1:00 min 70 - 80 rpm
1:00 min 100- 110 rpm
1:00 min 80 - 90 rpm
1:00 min 70 - 80 rpm
1:00 min 100 - 110 rpm
1:00 min 90 - 100 rpm
Recover 2:00 min
Repeat set for total of 3 times
Cool Down 5:00 min.

Erin Truslow
|
Big Pistachio, LLC

With over 27 years in the fitness industry, Coach Erin Truslow knows endurance sports! Whether you are a beginner looking to cross your first finish line or an elite endurance multisport triathlete, Erin can design a goal driven program that fits your needs and lifestyle.
Erin is the dedicated coach of dozens of triathletes from super sprint to IRONMAN in the US and globally.

Coaching, Testing, Training, Camps, Workshops & Clinics. See website for details.