4 Tips for Your Indoor Cycling Workouts

Updated OnNovember 29, 2017
Written by
Chris Carmichael

Your Winter Workouts

Twice a week, do the recommended interval sessions (see chart) as part of a 60- to 90-minute ride. Your third ride of the week should include a long tempo interval during the first three weeks, and three sets of 10-minute steady-state or climbing-repeat intervals during weeks four through eight. On the fourth day, do a long ride or group ride outside, if weather permits.

Do the following warm-up before the interval sessions: 3 minutes easy, 30 seconds at a high cadence, 30 seconds easy, 2 x (1 minute max effort at a high cadence + 1 minute easy), 3 minutes easy

Week 1

  • WORKOUT 1: Test—to gauge your fitness and set intensity goals for each workout
  • WORKOUT 2: 3 x (10 minutes tempo + 5 min. recovery spinning between intervals, or RBI)

Week 2

  • WORKOUT 1: 3 x (1 min. fast pedal + 1 min. RBI) // 2 x (15 min. tempo + 5 min. RBI)
  • WORKOUT 2: 3 x (1 min. fast pedal + 1 min. RBI) // 30 min. tempo

Week 3

  • WORKOUT 1: 3 x (1 min. power interval + 1 min. RBI) // 3 x (8 min. steady state + 4 min. RBI)
  • WORKOUT 2: 3 x (8 min. steady state + 4 min. RBI)

Week 4

  • WORKOUT 1: 3 x (10 min. Steady State, 5 min. RBI)
  • WORKOUT 2: 3 x (10 min. Steady State, 5 min. RBI)
Looking for more creative ways to stay fit during winter? See our list of favorite Indoor Trainer Workouts for Cyclists.

More: 2 Indoor Cycling Workouts to Improve Your Climbing

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