A Kickass Indoor Bike Workout to Break Your Training Rut

Winter is still holding strong around most of the country and if you're not fighting the polar vortex, you might just be grappling against trainer boredom. 

What you might need is a tough, but fun workout that will help pass the time and build the fitness you need for the upcoming race season. 

A high-intensity indoor bike trainer session designed to help you improve your VO2max (maximal volume of oxygen uptake) could be the answer. Try this high-intensity indoor bike training session to beat back those winter blues and get out of your training rut. 

Kickass Indoor Bike Workout

You'll want to spend most of this training session in Zone 5 VO2max or about 105 percent to 120 percent of functional threshold power (FTP), and at Zone 6 with an anaerobic capacity of 120 percent to 150 percent of FTP. 

More: Training Zones Explained 

Recovery is critical during this session, so make sure the rest interval is true rest with easy soft pedaling. Remember, these types of workouts are difficult and should not be attempted on consecutive days.

Warm Up
  • 20 to 30 minutes of Zone 2 riding to include 4 x 30-second spin ups of 100+ rpm's on 30 seconds of recovery.

Main Set

  • 10 x 30 seconds at Zone 6  (120 percent to 150 percent of FTP). Heart rate will not be useful during this short of an interval. Then 30 seconds of recovery between intervals. Try and be consistent.
  • 5 minutes Easy Zone 1 to 2 spinning
  • 8 x 1 minute Low Zone 6 (120 percent to 130 percent of FTP) on 1 minute of recovery between intervals.
  • 5 minutes Easy Zone 1-2 spinning
  • 4 x 2 minutes Zone 5 (105 percent to 120 percent of FTP) on 2 minutes recovery between intervals

Cool Down

  • 10 to 15 minutes of Easy Zone 1-2 Recovery Spinning
  • The warm up and cool down of this set are critical; make sure to get in as much as you can so you can stay healthy and recover quicker.

MoreHow to Use Heart Rate Zones to Boost Your Triathlon Training

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