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Indoor Bike Trainer Workout 4/4 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 4 – Hour of Power

A very simple workout where you’ll have something to focus on for the full 60 minutes of the hour.

You can write this on a piece of paper (maybe stick it on your top tube?) and have fun. Again, focus on your breathing to make sure you stay composed and in control. If there is no cadence listed pedal at whatever cadence is comfortable to you.

0-10 50%
10-12 @100%
12-15 @ 60%
15-20 @ 80%
20-21 @ 130% @ 100  RPM
21-23 @ 90% @ 70 RPM
23-28 @ 60%
28-30 @ 120%
30-31 @ 100% @ 90 RPM
31-34 @ 60%
34-44 @ 85% @ 80 RPM
44-45 @ 140% @ 110 RPM
45-50 @ 100% @ 70 RPM

50-60 @ 30%

Thank you for following along with David and Maghalie’s workout series. Let us know what you thought in the comments or on Facebook, Twitter, and Instagram. While you’re here be sure to check out our Mechanic’s Corner series, where you get the inside scoop from race mechanics and tips from pro mechanics around the world.

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