1 hr cycling trainer workout

Cycling is one of those sports where you really get out what you put in, and from our experience, ALOT needs to be put in!  It's a really good thing cycling is so much fun!

However, what isn't as fun is training for cycling on a trainer.  Fortunately, The Tri Life has an indoor trainer workout that will crush your legs and keep your time to just one hour.

Okay, so that's really 65 minutes, but who's counting!! This workout should crush you and leave your legs feeling pleasantly sore. It should also turn any area you are in, into a bit of a sweat box!

The resistance levels are where each triathlete should make their own adjustment to the workout. If you are struggling, readjust the resistance to make it through the whole program. Finishing the last set should be difficult for a reason.  Training your body and legs to push through the end of a tough session will yield great results on race day. Not making it through the whole program will have a greater negative effect than reducing the resistance a bit.  Plus, there's always next week to creep that resistance back up!

Good luck out there and enjoy!  

the set

  • Warm-up (5 mins)
  • Set 1 - medium resistance
    • 2 mins @ 90 rpm
    • 2 mins @ 100 rpm
    • 2 mins @ 110 rpm
    • 2 mins @ 100 rpm
    • 2 mins @ 90 rpm (out of saddle)
  • Break - 5 mins @ 80 rpm - low/medium resistance
  • Set 2 - medium/high resistance
    • 2 mins @ 90 rpm
    • 2 mins @ 90 rpm (out of saddle)
    • 2 mins @ 100 rpm
    • 2 mins @ 100 rpm (out of saddle)
    • 2 mins @ 110 rpm
  • Break - 5 mins @ 80 rpm - low/medium resistance
  • Set 3 - high resistance
    • 2 mins @ 90 rpm (out of saddle)
    • 2 mins @ 110 rpm
    • 2 mins @ 90 rpm (out of saddle)
    • 2 mins @ 110 rpm
    • 2 mins @ 90 rpm (out of saddle)
  • Break - 5 mins @ 80 rpm - low/medium resistance
  • Set 4 - high/highest resistance
    • 2 mins @ 80 rpm (out of saddle)
    • 2 mins @ 90 rpm (out of saddle)
    • 2 mins @ 100 rpm
    • 2 mins @ 90 rpm (out of saddle)
    • 2 mins @ 110 rpm
  • Cool down (5 mins)

Detail 3

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Detail 4

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