Looking for a good 2-3 hour long workout to run with trainer Road. I like meeting the targets in the software more then just riding with Zwift. I feel like I get a better workout that way.
That being said. What is your favorite indoor training workout. I would preferably like one with a video to go with it, but not 100% required. Looking for good training workout for a 70.3
I have most of the Sufferfest videos, but they max out at 2 hours, and I’m looking for 1-2 other workouts that are a bit longer.
I’d rather set myself on fire than do a 3 hour trainer workout. And I don’t use trainer road. But if I was going to do such a thing, I’d probably toss in the Gladiator DVD – and do a hard interval every time someone fights.
There’s on Spinervals DVD with 100+ spinners and cyclists, with one nice chick with a nice rack that the camera man keeps zooming in on Great for rainy or cold days this past winter. …I mean, I watch it while *on the trainer. *
Spinervals 13, Tough Love and Spinervals 44, On the Limit are both 3 hours. Spinervals 45, Showdown at the Coyote Corral is 4 hours, and Spinervals 26, the HardCore 100 is over 5 1/2 hours. I have done all of these and they are excellent as is the entire Competition Series. Each will kick your ass and are great preparation for long course racing. I am not affiliated with Spinervals in any capacity; I just like Coach Troy’s products and training approach.
ZWIFT! There’s no comparison. I have done multiple Metric Centuries (100km) and an Imperial Century (100mi) as well. If you told me I was going to spend 5 hours in one sitting on a trainer at the beginning of this winter I would have told you you were crazy… but I did, and it was awesome.
Without a doubt, the Sufferfest - ISLAGIATT (It Seemed Like A Good Idea At The Time). It’s on TrainerRoad. Its just under 2 hours (1:56) and you get almost 200 TSS if you do it at 100% of FTP. The video/music is great and the workout goes by extremely quickly.
4x30’s sweet spot. But they’re broken into six 5 minute segments which for some reason really makes it easier mentally as I just focus on the 5 mins at hand.
Cocorua is great, and I agree that somehow the 5-minute segments make it more mentally reasonable than facing a full 30-minute interval even though there are no rest intervals. Golgotha is the same workout structure but with 3x30mins over 2 hours.
I like Pendelton too with 7x20mins over 3 hours, but it’s a very tough workout.
Without a doubt, the Sufferfest - ISLAGIATT (It Seemed Like A Good Idea At The Time). It’s on TrainerRoad. Its just under 2 hours (1:56) and you get almost 200 TSS if you do it at 100% of FTP. The video/music is great and the workout goes by extremely quickly.
Second this… If I have to spend 2 hours on a bike indoors, this is my go-to. If I need 3 hours I will tack on one of the other Sufferfests on the end that also has long intervals (Hunted, HHNF, etc)
The TR workout creator is really easy to use. Just grab a ride like Local Hero, pull it into the workout creator, and loop it. Maybe drop it by 10% when you do the ride to compensate for the duration.
OR
Jump on Best Bike Split and pull up your course. Put in your numbers and generate a course simulation. Export that file, import to TR, and then virtually ride your course.
Step one: chose the length of theworkout
Step two: chose the target wattage
Step three: find a youtube video of a good bike race (e.g. Paris-Roubaix is the flavour of this week) long enough for Step one.
Step four: ride according to Steps one and two
I recommend Whiteside for a 2 hr workout 5 x 20 @ 90%. just over the weekend i did a custom 5-hour workout with 10 x 20 @ 80%. watched a couple of movies for that one
Great for rainy or cold days this past winter. …I mean, I watch it while *on the trainer. *