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Bike Trainer Workouts

Bhakti Satalkar Apr 14, 2019
It is difficult to workout outdoors during winters. This makes indoor bike training a suitable exercise during the cold weather months. These workouts can easily be done in the gym or at home with a stationary bike. Here is a detailed workout to help you stay fit this winter.
It so happens that boredom leads us to repeating exercises and workouts. This yields no results over a time. So, on days when you are really bored to wear your joggers and run the extra mile, cycling at home is the ideal thing to do. These workouts will ensure that you are not bored at any point, while you burn the extra calories too.

Good Bike Trainer Workouts

There are a number of workouts, which can become a part of your daily schedule. There are some workouts, which help in improving your time trial ability or lactate threshold power. The other kind of workouts are those, which are designed to help the person with short bursts of speed on the bike, also known as sprinting power.

Workout 1

Before you start doing this workout it is recommended that you do a 15 to 20 minute trial on the trainer. If you are a beginner, then you can opt for a 15 minute trial. You will have to note the average heart rate during the time trial (TTHR). If you have access to power data, then you will have to make a note of the average time trial power output (TTP).
  • Warm up for about 30 minutes on the trainer itself using the aerobic intensity.
  • After the warm up to 4 minutes at TTP and 10 watts easy spin for 1 minute. Repeat the same for 2 sets.
  • Then repeat 3 minutes at TTP and 10 watts easy spin for 1 minute. This is also to be repeated for 2 sets.
  • After the 3 minute stint, 2 minutes at TTP for 10 or more watts, but spin easy for 5 minutes. Like the previous stints, you will have to repeat this for 2 sets as well.
If you are TTHR, then you will have to begin each work interval at approximately ten beats lower than your TTHR. You will have to meter your intensity, so that you finish each interval either at TTHR or may be about 3 beats more than TTHR.

Workout 2

This workout works on power. It is recommended, to do this workout, after you have completed a heavy phase of weightlifting exercises. This workout will prove to be a nice addition to the training, which follows the strength building phase and also works on building power.
  • For this workout, as you will have to warm up for 30 minutes on the trainer at your aerobic intensity.
  • Using average power during each workout bout, train for 3 sets of 30 seconds each. After each workout - an easy spin for 4 spells of 30 seconds each.
  • This is to be followed with 3 sets of 20 seconds at average power. Interlace the bouts with 40 seconds of easy spinning.
  • The session will be of 3 sets each comprising 10 seconds of spinning at average power.
In case after three work bouts, you notice, your power fades. You will just have to continue to give your best to the workout.

Workout 3

This is a workout, which is divided into four parts.
  • Part 1: The first part comprises warm up, which should last for about 10 to 15 minutes. The gears should be easy and make sure you spin for better part of the warm up.
  • Part 2: For the next 15 minutes, sprint for 15 to 30 seconds. If you sprint for 15 seconds, then you should take about 45 seconds to recover. Similarly if you sprint for 30 seconds, then you will take 60 seconds to recover. After completion of this part, you should recover for 5 minutes.
  • Part 3: The next part will last for 20 minutes. In this part, you will do 60, 1 minute intervals and then recover for 90 to 120 seconds.
  • Part 4: The last session is the cool down session, which will take 10 minutes.
In the bike workouts, it is important, that you warm up well before you start with the training session. At the same time, a cool down is equally important. The cool down gives the body the time required to assimilate the workout well.