5 Trainer Workouts that Will Kick Your Butt (and your Glutes)

It's winter, which means cold, ice and less-than-ideal riding conditions. But you'd rather suffer Mother Nature's wrath than sit on the boring indoor trainer for a couple hours, each push of the pedal more torturous than the last.

We don't want to hear excuses.

So you don't have the fancy virtual reality indoor trainer program, fine. We can fix that. These five workouts will keep you entertained in the saddle, raise your heart rate through the roof and challenge you to be your best. And they only take 60 minutes.

If you already use a power meter and/or a heart rate monitor while you train on the bike, then you may already know about training terminology like FTP (Functional Threshold Power) and AT (Aerobic Threshold). These workouts will rely on some technology to help you gauge and record your efforts.

If you don't have any of these high-tech training toys, don't sweat it, just go by feel, or RPE (Rate of Perceived Exertion).

About the Author

Greg Kaplan,

A lifelong endurance sports athlete, Greg raced bikes on the road as a junior prior to changing his athletic focus to rowing. Upon retiring from elite rowing competition, Greg revisited his passion for racing bikes and also added some swimming and running into the mix, competing at the ITU Age Group World Championships on multiple occasions. He and his wife Shannon—also a rower, bike-racer, and triathlete—enjoy traveling, learning about wine and keeping up with their rescue cats when they are not training or racing.
A lifelong endurance sports athlete, Greg raced bikes on the road as a junior prior to changing his athletic focus to rowing. Upon retiring from elite rowing competition, Greg revisited his passion for racing bikes and also added some swimming and running into the mix, competing at the ITU Age Group World Championships on multiple occasions. He and his wife Shannon—also a rower, bike-racer, and triathlete—enjoy traveling, learning about wine and keeping up with their rescue cats when they are not training or racing.

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