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Indoor Bike Trainer Workout 3/4 from Specialized/Feedback Sports CX Team

mechanic sets up bicycle on 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 the workout 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 3 – Cyclocross

This dynamic workout should go by really quick. It’s one that I like to do during the cyclocross season. Do the prescribed sets of intervals then move directly into the single endurance effort. There are two important things to focus on:

(1) – The short intervals should be done at a higher cadence and with a good acceleration at the beginning of each interval.

(2) – After the shorter efforts, you’ll start the “endurance” blocks with a high heart rate. Focus on breathing well and controlling your respiration to recover and lower your heart rate (as much as possible, I know it’s not easy!) during those blocks.

Warm Up

15 minute build up to 100% – 90-100 RPM

Main Set

5 Sets of the following: 15 Seconds @ 150% -15 Second Recovery

5 Minutes @ 80%

2 Minutes Easy

4 Sets of the Following: 30 Seconds @ 130% – 30 Seconds Recovery

4 Minutes @ 85%

2 Minutes Easy

3 Sets of the Following: 45 Seconds @ 120% – 0:45 Recovery

3 Minutes @ 90%

2 Minutes Easy

2 Sets of the Following: 45 Seconds @ 125% – 45 Seconds Recovery

2 Minutes @ 95%

2 Minutes Easy

1 Set of the Following: 30 Seconds @ 140% – 30 Seconds Recovery

1 Minute @ 100%

2 Minutes Easy

5 Sets of the Following: 15 Seconds @ 160% – 15 Seconds Recovery

1 Minute @ 100%

Cool Down

5-10 Minutes Easy (or longer if you have time.)

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 main set. Hopefully you’ve enjoyed this workout, we’ve got one last workout coming from David and Maghalie.