Does anyone have fun all-around indoor bike workouts (1-hour or so)?

Triathlon Forum
1

I’m pretty simple. Just write a little workout on a numpkin.

Anyone have a good solid workout (more focused on power given the off-season) around 1 hour?

I use a tri bike so most of it will be in aero (not sure if that makes a difference).

2

warm up. 2X20’ with 2-3 minute rest between at about 95% of ftp and a warm down. good luck.

3

Www.turbocrank.com
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4

None of them are fun. They all hurt to a certain degree.

  1. Short warm up. 3 x 15 minutes at 80-90% FTP (Olympic effort?) with 3-5 minutes easy after each one.

  2. Short warm up. 12 x 1 minute at 115-120% FTP with 1 minute easy after each one. 5 minutes easy. 6 x 1 minute at FTP with 30 sec recovery. 10 min at 80-90% FTP. 5 minute cool down.

  3. Warm up. 2 x 20 minute at FTP with 5 min easy after each one.

  4. warm up. 5 x 5 minute at FTP, 5 minute Easy.

  5. Just about any damn permutation of of hard-easy intervals you can think of.

Caveat. I really have no qualifications to advise anyone on how to train on the bike.

Good luck.

5

I’m pretty simple. Just write a little workout on a numpkin.

Anyone have a good solid workout (more focused on power given the off-season) around 1 hour?

I use a tri bike so most of it will be in aero (not sure if that makes a difference).

10 min @ L1/2 w/u
1x45@L4
5 min c/d

6

95%ftp for 1 hour, no warm up or cool down, just ride. to add fun, throw in some 30 sec spikes without recovery say 110% ftp whenever the mood strikes

I know its supposed to be bad to not have warm up or cool down, and when I am old enough for it to impact me, I’ll take that advice

best done day after 90min at 85%ftp for best effect, and by that I mean suffering

this is not an ST approved workout, but I do it to keep time on trainer to a minimum. Have hit a whole 110 min in longest session this winter and can’t see doing any longer as my mental toughness is of limited duration.

then there is my workout yesterday, 15 min at 85%ftp followed by 3min at 120%ftp repeat 4x

7

95%ftp for 1 hour, no warm up or cool down, just ride. to add fun, throw in some 30 sec spikes without recovery say 110% ftp whenever the mood strikes

I know its supposed to be bad to not have warm up or cool down, and when I am old enough for it to impact me, I’ll take that advice

best done day after 90min at 85%ftp for best effect, and by that I mean suffering

this is not an ST approved workout, but I do it to keep time on trainer to a minimum. Have hit a whole 110 min in longest session this winter and can’t see doing any longer as my mental toughness is of limited duration.

then there is my workout yesterday, 15 min at 85%ftp followed by 3min at 120%ftp repeat 4x

That’s a pretty boring sounding workout. Riding on a trainer at one main pace for an hour gets pretty old quick, even if you’re going pretty hard. I can do it for probably 4 sessions, then I’d be sick of it.

I like the variety you encounter in the training vidoes Sufferfest and Spinervals. I do mix them up with these sort of steady state FTP workouts, and for stretches do exclusively stuff like 2 x 20 FTP or 1 x 60 at near FTP, but it’s not something I’d be able to do day in day out without mixing it up.

9

there is a tinge of sarcasm there, sorry I ddin’t use pink font, but there is nothing that makes a trainer workout non-boring for me
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10

I find the Sufferfest and TrainerRoad workouts to be a lot of fun, especially when you combine the two. TrainerRoad offers a lot of variety in their workouts. The hour seems to go by fast.

11

x2 Sufferfest. I did “the Hunted” for the first time the other day and almost puked my guts out.

12

http://turbocrank.com/
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13

X3 on Sufferfest combined with TrainerRoad. Sufferfest is hard itself going by RPE but once you add TrainerRoad and power, it takes it to a whole new level.

14

Last week I did one that was warm up then 4x(3 min sit, stand, TT) rest 3
The sit/stang are in big gear around 60-65 rpm
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15

Here are two of my favorties which I’ve been recommending (and doing) alot lately. Cut the w/u to 15 minutes and add the 4th interval. The hour flies by. Simple and effective.

http://www.holmesfitness.com/Holmes%20Cycling%20Workout%20-%20Pyramid%20Intervals%20(Constant%20Gearing).pdf
http://www.holmesfitness.com/Holmes%20Cycling%20Workout%20-%20Pyramid%20Intervals%20(Constant%20Cadence).pdf

16

I’m pretty simple. Just write a little workout on a numpkin.

Anyone have a good solid workout (more focused on power given the off-season) around 1 hour?

I use a tri bike so most of it will be in aero (not sure if that makes a difference).

What about purchasing a sufferfest video or something along those lines? I bought 2 in the last 3 weeks and I can say they have made my indoor workouts at least a little bit more interesting. Most of them incorporate some of the workouts people mentioned in this thread.

There are also tons of other video/workout sources there to occupy your mind while you are doing some training.

17

+1 for The Sufferfest. They get better with the Erg file writerthat one of the users created for CompuTrainers that moves away from RPE to a % of your FTP

18

X3 on Sufferfest combined with TrainerRoad. Sufferfest is hard itself going by RPE but once you add TrainerRoad and power, it takes it to a whole new level.

Completely agree! Moving from RPE to having an FTP-based metric really took it up several notches for me.

19

This one makes makes me want to cry
w/u: 5 minutes
m/s: 15 x (1 minute as hard as you can go/ 2 minute recovery)
1 x 5’ @ v02
c/d: 5 minutes

does it do anything? I don’t know, it feels like it does.
it passes the time quickly when I am not doing thresholds/tempo

20

Use a random selection of music, 2-4 songs hard, 1 song recovery. Gives you random ride and recovery intervals. Don’t have Free Bird in the mix.

21

today I did 1:35 on the trainer

25:00 w/u with a few jumps
60:00 @ 92% FTP
5:00 c/d

try the HOP or some variation of it - a very efficient workout
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