The weather sucks here and does not appear to improving any time soon. I have been seeing some really nice gains on the trainer and the treadmill this winter. What are your favorite kick ass treadmill and trainer workouts? I'm pretty bored with the ones I've been using. Here's a couple simple ones.
60-Minute Trainer
Warm-up
10–15 min easy spin at 90+ RPM with 4×30-sec pick-ups mixed in
Main Set
This is a high-intensity session. Intervals are 4 minutes on with equal recovery. Don’t go into the interval too fast, instead you should be hitting the Zone 5 HR at or near the end of the interval.
Five times through:
4 min at upper Zone 5, 90+ RPM cadence. Recovery is 4 min easy spinning at 90–110 RPM.
Cool-down
10–15 min easy spin at 90+ RPM
Treadmill:
1 mile or 10 minute slow warmup
10 minutes @ Half-marathon pace
10 minutes @ 10-K race pace
10 minutes @ 5-K race pace
1 mile or 10 minute descending cooldown
60-Minute Trainer
Warm-up
10–15 min easy spin at 90+ RPM with 4×30-sec pick-ups mixed in
Main Set
This is a high-intensity session. Intervals are 4 minutes on with equal recovery. Don’t go into the interval too fast, instead you should be hitting the Zone 5 HR at or near the end of the interval.
Five times through:
4 min at upper Zone 5, 90+ RPM cadence. Recovery is 4 min easy spinning at 90–110 RPM.
Cool-down
10–15 min easy spin at 90+ RPM
Treadmill:
1 mile or 10 minute slow warmup
10 minutes @ Half-marathon pace
10 minutes @ 10-K race pace
10 minutes @ 5-K race pace
1 mile or 10 minute descending cooldown
Last edited by:
crujones#33: Mar 1, 15 12:58