Computrainer or Mag-trainer example workout

Here’s a good indoor bike trainer workout for those winter months, or even during the racing season when you just need something different.  Getting on to the trainer is the best way to keep your legs going through the year.  Even if you can make it outside most of the time, rarely do we make the outdoor ride as productive as an indoor session.  Time being equal, indoor will more than likely be more beneficial.

First, get your Heart Rate Monitor on and know your aerobic HR limit.  You can get a very good approximation using the Maffetone formula.  We put this up in an earlier post but there are many indepth methods for getting your precise number.

The actual workout is about 1.5hrs.  It consists of a short warm up, then 4 x 15 minute efforts with a 5 minute rest interval.  You’ll have to play with wattages and effort levels based on your ability and current fitness.  Ideally, if wattage isn’t an option, you should hook up an old speedometer or some sort of cadence meter.  You need something to keep track of effort aside from just Perceived Effort.  Pick a wattage that will bring your heart rate just below your Aerobic limit over the course of 15 minutes.  On your first couple tries you may overshoot or undershoot the mark, but adjust accordingly for future intervals.  If you get close to overshooting you will want to adjust the effort during the interval.  Do not go over you aerobic HR limit for this workout, you’re trying to keep a consistent HR cap so you can have an accurate comparison point for a later in the year.  After 15 minutes take a 5 min spin break (keep riding, but easily), then do another 15 minutes at the same wattage, speed, or cadence.  If you’re using speed or cadence on a trainer you also have to take note of the gear you were using.  If it’s a 53 x 18 and 90 RPM – make it the same on the second interval and for future sessions.

As the intervals progress you are going to get closer and closer to your aerobic HR limit.  When you hit it, make the effort easier and start focusing on HR, keep it as close as possible to your cap.  Your goal with these workouts is to eventually complete the entire three or four 15minute intervals without having to lower your wattage.  You can’t cheat and start too easy either.  Test yourself and make it impossible on the first couple workouts.  A few months down the road you may surprise yourself and have to increase the wattage.

Things to keep in mind:

-You’re going too easy if you’re not finishing the 15minute interval within 10 beats of your aerobic HR limit.

-You’re going too hard if you hit the aerobic HR limit within the first 10minutes on the interval.

Example workout:

5 minute warm up
15 minutes at 200 watts with HR cap of 155 (use your own wattages and HR caps based on calculation above)
5 minutes spin
15 minutes at 200 watts with HR cap of 155
5 minute spin
15 minutes at 185 watts with HR cap of 155 (in this case the rider was getting too close to the 160 HR limit so they had to lower the effort)
5 minute spin
15 minutes at 185 watts with HR cap of 155
Cool down properly.