gain speed, strength, and fitness on the bike with these workouts. but spending hours on the trainer can actually be overkill. indoor cycling workouts or spin workouts can actually be harder than riding outside because you’re fighting the resistance of the trainer, says coach andy applegate of carmichael training systems. these indoor cycling workouts can be done on either a spin bike or an indoor bike trainer. but before you get to them, you’ll want to make sure you’re set up to ride indoors. otherwise, go with a resistance trainer. you can also equip your space with a stationary bike instead of a trainer. then, assess how much space you have at home—certain trainer models and bikes aren’t easily tucked away in a closet. some trainers (including wind trainers) are oppressively loud, so give it a try or do your research before you buy.
rubber mat: you’ll drip sweat, and your trainer might skid as you hammer.4. book or riser: you can buy bike-specific risers to level the wheels, but a thick book also works.6. applegate suggests doing one of the indoor cycling workouts below twice a week; choose a different one for a third hard day if you can’t get outside. after three weeks, try one of the more challenging variations. the workouts below were designed for an indoor bike trainer, but you can also perform them on a standard spin bike. this workout will improve your power and speed and help you recover from repeated hard efforts. for the fast pedal intervals, use an easy gear and as high of a cadence as possible, but keep your rate of perceived exertion (rpe) low: 5 out of 10.total time: 47 to 59 minutes make it harder: add one on/off interval (30 seconds at 95 percent effort with 30 seconds of easy spinning) up to 20 intervals total. simulate a hill by raising the bike’s front wheel or adding resistance. total time: 83 to 88 minutes make it harder: the main workout is 3 x 10 minutes (total) with 15-second stand and attack intervals every 2 minutes. a rate of perceived exertion (rpe) of 8 or level 8 is about 90 to 100 percent of threshold power, rpe 9 or level 9 is 100 to 110 percent of threshold, and rpe 10 or level 10 is 115 percent of threshold.total time: 72 to 87 minutes
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