2 Workouts for the Indoor Trainer

The short daylight hours or winter weather will force most triathletes and cyclists to an indoor bicycle trainer in the coming months. In the beginning, entertaining yourself for 30 to 60 minutes seems easy. However, it doesn't take long for indoor bike rides to become tedious.

In a previous column, I gave you two indoor cycling workouts to improve your climbing. This column will add two more workouts to your arsenal of indoor cycling entertainment. For both workouts, some intensity levels are suggested. You can fine-tune the intensities to meet your training needs. Where no intensity levels are indicated, select your own.

Workout #1: 60 Minutes, Mixed Intensity

Indoor Cycling Workout

Training intensity explained:

Download your training plan:

Workout #2: 39 to 63 Minutes, Rolling Hills


Keep Spinning in the Winter Months

By adding some structure and variety to your indoor workouts, time passes more quickly and increases the likelihood that you won't cut the workout--and yourself--short.

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. Her first Olympic experience was as a personal cycling coach at the 2000 Games in Sydney. She currently serves as one of the World Cup coaches for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow cycling and triathlon training plans. Let Gale and Active Trainer help you succeed.

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