Speed Play
The Drill
Controlled-chaos training. Perform random intervals, ranging from 10 seconds to several minutes in length.
The Benefit
Prepares your body for real-life cycling situations, like chasing breakaways and bridging gaps in races or hard rides.
Pump It Up
Do them when your favorite college or NFL team plays. Choose sprint cues, like first downs and time outs, and sprint like crazy when they move the chains or take a break in the action.
More: 3 Drills to Improve Cycling Efficiency and Pedal Cadence
Single-Leg Pedaling
The Drill
Rest one foot on a chair next to the trainer, and pedal with the other. Pedal smooth strokes, aiming for 90 rpm for 30 seconds, then switch legs. Increase the time up to four minutes as you improve.
The Benefit
Trains your neuromuscular system to eliminate dead spots in your pedal stroke, which improves pedal efficiency and makes you a smoother, faster bike rider with less effort.
More: 3 Tips to Get the Most Out of Your Indoor Trainer Workouts
Pump It Up
Try these challenging drills while watching A Sunday in Hell ($29; worldcycling.com), the classic DVD of 1976 Paris-Roubaix. Pretend you're riding buttery smooth over the cobbles as you work on perfecting your pedal stroke.
Low-Intensity Endurance Sessions
The Drill
Spin for 1 to 2 hours at an easy to moderate effort.
The Benefit
Builds your aerobic engine—the foundation upon which all cycling performance is built. Do these on days you don't do intervals.
Pump It Up
Start a "garage band." Meet with friends once a week for long trainer sessions. Each week a different "band member" brings the soundtrack. Keep the intensity conversational.
More: 8 Cycling Tips for Your Indoor Trainer
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