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Indoor Bike Trainer Workout 1/4 from Specialized/Feedback Sports CX Team

cyclist riding stationary trainer

The current global focus on socially responsible activity has us all wondering what we can do to support our family, friends, and neighbors who may be unusually susceptible to health risks. For many, this is simply riding or working on bikes solo, but for some in metropolitan areas, this isn’t an option. So if riding outside isn’t an option today, we hope you’ll enjoy a series of indoor bike trainer workouts from Specialized/Feedback Sports Cyclocross Superstar Maghalie Rochette and her coach David Gagnon (PowerWatts Nord).

They know a thing or two about blending hard work and fun, so here’s the first bike trainer workout in a series of four!! Our many thanks to Maghalie, and especially coach David!

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If you did not know, David, who we often speak of as the mechanic of the Specialized/Feedback Sports Cyclocross Team, is also a coach. This week, David cooked up four workouts for you to try at home. 

The workouts are all approximately one hour, but you can always make them longer by adding a longer warm up and cool-down. The goal is not to overextend yourself, but mostly, they are meant to balance health, happiness, and improved performance. It can be boring to ride the trainer with no purpose, so we hope that these workouts will keep your sessions fun and stimulating!

We hope you have a lot of fun! Don’t hesitate to let us know how it went! Tell us on Facebook, Twitter, or Instagram.

***Note: In all the workouts below, the % is based on your power threshold. If you’ve ever done a 20min test, 100% = Your 20 minute power. These workouts are described in power. If you don’t have a power meter but are using an Omnium, pair your Omnium to Zwift, The Sufferfest, TrainerRoad, Rouvy Virtual Power, vPower, or Kinomap for estimated power readings. For more instruction on how to set this up see here. If you do not have access to one of these apps. You can use heart rate or perceived exertion, with 100% being equal to the maximum effort you can sustain for 20 minutes, zone 3/4 for heart rate or a perceived effort of 7/8 out of 10. If you’re new to training metrics check out this great article from Bicycling Magazine.

Workout 1 – Change of rhythm 

This workout will be 5 blocks of 5 minutes, with long rest periods in between. Focus on breathing when you are under 100% effort so you are able to do quality work during the accelerations. Also, focus on keeping your cadence at a good rhythm throughout the workout (between 85-100 RPM). 

Warm Up

15:00 minute build up from 30-100%. 

3:00 easy 

Block One

This block bounces between just below your Functional Threshold Power (FTP) and then above for a short time. Do these efforts back to back with no rest.

45 Seconds @ 70%

15 Seconds @ 130%

45 Seconds @ 70%

15 Seconds @ 140%

45 Seconds @ 70%

15 Seconds @ 150%

45 Seconds @ 70%

15 Seconds @ 160%

45 Seconds @ 70%

15 Seconds @ 170%

2:45 Recovery

Block Two 

Now we’ll ramp the lower effort up just a notch.

45 Seconds @ 75%

15 Seconds @ 130%

45 Seconds @ 75%

15 Seconds @ 140%

45 Seconds @ 75%

15 Seconds @ 150%

45 Seconds @ 75%

15 Seconds @ 160%

45 Seconds @ 75%

15 Seconds @ 170%

3:00 Recovery

Block Three

Again moving the lower effort up to 80% FTP, we’ll begin to ramp down after this block.

45 Seconds @ 80%

15 Seconds @ 130%

45 Seconds @ 80%

15 Seconds @ 140%

45 Seconds @ 80%

15 Seconds @ 150%

45 Seconds @ 80%

15 Seconds @ 160%

45 Seconds @ 80%

15 Seconds @ 170%

3:15 Recovery

Block Four

Second to last one, now we’ll begin to ramp down on the low end.

45 Seconds @ 65%

15 Seconds @ 130%

45 Seconds @ 65%

15 Seconds @ 140%

45 Seconds @ 65%

15 Seconds @ 150%

45 Seconds @ 65%

15 Seconds @ 160%

45 Seconds @ 65%

15 Seconds @ 170%

3:30 Recovery

Block Five

Last Block of efforts and we’re dropping the lower end down even more.

45 Seconds @ 50%

15 Seconds @ 130%

45 Seconds @ 50%

15 Seconds @ 140%

45 Seconds @ 50%

15 Seconds @ 150%

45 Seconds @ 50%

15 Seconds @ 160%

45 Seconds @ 50%

15 Seconds @ 170%

10 Minute Cool Down/Recovery

And you’re done, you did it! As mentioned if you’d like to extend this work out a bit, add on some easy spinning before or after the intervals. Hopefully you’ve enjoyed this workout, we’ve got three more coming!