We don't want to hear excuses.
So you don't have the fancy virtual reality indoor trainer program, fine. We can fix that. These five workouts will keep you entertained in the saddle, raise your heart rate through the roof and challenge you to be your best. And they only take 60 minutes.
If you already use a power meter and/or a heart rate monitor while you train on the bike, then you may already know about training terminology like FTP (Functional Threshold Power) and AT (Aerobic Threshold). These workouts will rely on some technology to help you gauge and record your efforts.
If you don't have any of these high-tech training toys, don't sweat it, just go by feel, or RPE (Rate of Perceived Exertion).
The Warmup
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For most of the workouts, a 15-minute on-the-bike warmup should be enough to prime your body for hard work.
• Start with 5 minutes of steady riding. If you're planning on a session longer than one hour, add 5 to 10 minutes.)
• Repeat three times: 1 minute of high—but not all-out—intensity then 1 minute of easy riding. If you're using a power meter, efforts should be at 110 to 120 percent FTP.
• Finish with 4 minutes of easy pedaling.
Find:
Your Next RideFTP/20-Minute Test
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The Workout:
• 15-minute warmup
• 5 minutes of very hard, but not all-out, riding
• 5-minute easy riding
• 20 minutes of all-out riding, giving everything you've got
• 15-minute cool down
Effort Level: 9:10 RPE, 100 percent FTP (zone 4:6), 95 percent MHR (low zone 5:5) You should feel like you are struggling to hold on as you near completion. You will need to pace this effort well so you don't bonk 5 minutes into the session. Start hard but smart.
Why: A Functional Threshold Power test is a conventional test used to estimate your current cycling fitness. You can base your training zones on the data you collect during a 20-minute test. If you use a power meter, estimate your FTP by multiplying the average power for the 20-minute effort by 95 percent. Heart rate monitor users can estimate their (aerobic) threshold heart rate by noting heart rate at 3 minutes into the 20-minute effort. On the trainer, monitoring speed is an alternative to using a power meter or a heart rate monitor. But for consistency, you should minimize gear changes.
How frequently to do it: every 4 to 6 weeks, at the end of an easy, rest week.
Find:
Your Next RideLong Intervals
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The Workout:
• 15-minute warmup
• 2 x 20 minutes with 5-minute rest; the 20-minute interval should not be all-out but rather repeatable
• 10-minute cool down
Okay, you caught us. This workout takes about 70 minutes to complete but those extra 10 minutes are worth it to improve fitness.
Effort Level: 8:10 RPE, 90 to 100 percent FTP (zone 4:6), 90 percent MHR (low zone 5:5)
Why: helps improve cycling endurance, and increase your understanding of pacing
How frequently to do it: once a week to once every other week
Find:
Your Next RideMiddle Duration Intervals
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The Workout:
• 15-minute warmup
• 5 x 3 minutes on, 3 minutes off
• 10-minute cool down
Effort Level: 7:10 RPE 80 percent; 80 percent FTP (Zone 4:6), 85 percent MHR (low Zone 5:5). The 3-minute work intervals should be at the low end of your threshold zone at a cadence that's 90 percent of your race cadence.
Why: Before you completely jump into maximal intensity work, prepare your body for the effort. This interval duration will help improve pedaling force and build strength, as well as lactate tolerance.
How frequently to do it: once a week during the offseason and preseason when not doing HIIT/VO2 intervals
Find:
Your Next RideHIIT/VO2 Intervals
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The Workout:
• 15-minute warmup
• 20 x 30 seconds on, 30 seconds off. When you're "on" phase, you should be pedaling nearly all-out
• 10-minute cool down
Effort Level: 10:10 RPE, 130 percent FTP (zone 6); don't use heart rate as a guide for HIIT sessions
Why: High intensity intervals are a great way to build mitochondria, which help fuel your muscles while racing. No matter what your favorite race distance is, all triathletes will benefit from high-intensity interval training. Complete these HIIT cycling workoutsto go faster and harder before fatigue sets in, as well as develop the physiology to recover more efficiently after races and hard training sessions.
How frequently to do it: once a week
Find:
Your Next RideSteady State/Recovery
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The Workout:
• 5 minutes of easy spinning, building up to the effort you'll sustain through the body of the workout
• 50 minutes of steady pedaling, slightly alternating your gear every 10 minutes to focus on a smooth spin if desired
• 5 minute cool down
Effort Level: 3 to 6:10 RPE, 50 to 60 percent FTP (zone 2:6), 60 to 75 percent MHR (zone 2:5) Your recovery days should be easy, while base-building days should be sustained but not exhausting.
Ways to keep it interesting: Spinning steady day-in and day-out can become mind numbing. To stave off boredom, include a focus shift every 5 to 10 minutes by shifting to an easier gear for 1 minute, stand up for 1 minute or shift one gear harder—any of these will break up the time and keep you focused on good riding. Watch your favorite TV show while riding (but be sure to keep an eye on your effort). Try changing your pace or cadence during commercials or scene changes.
Why: It's important to recover between challenging workouts, as well as build your cardiovascular system. "Steady state" workouts are great for base-building and recovery. This type of training should account for about 75 percent of your training volume.
How frequently to do it: three to four times per week
Find:
Your Next Ride
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