One-Hour Trainer Workout

Workout Basics	This one-hour workout is ideal for those with a limited time budget. The different segments of this workout are designed to develop and maintain strength (power), aerobic capacity (endurance), and coordination (spin). Gear selections are examples only. Fitness level, trainer set-up and other variables make it impossible to determine exactly.
Warm-up	The first 10 minutes of the workout are for warming-up. Start with your easiest gear, and pedal at a cadence of 60 RPM. Each minute increase by 5 RPM until you are spinning about 120. Some of you will have to practice more to be able to spin this fast.
Individual Leg Training	One of the best ways to develop leg strength, coordination, and spin is one leg at a time. An easy gear will force you to concentrate on smoothness and the pulling up and over motion. A hard gear will strengthen your quads and gluts.
Progressive Intervals	This is a classic workout for cyclist. Pick a moderate gear and pedal a steady 80-RPM for 3 minutes. At the end of these 3 minutes you should be at 75% of max - breathing pretty heavy. Then shift up to the next harder gear, and keep the same cadence. At the end of 3 minutes you should be working *very* hard. Next shift up to yet another harder gear. At the end of this 3-minute interval you should be gasping and legs should feel heavy. If you feel that you can go on another minute, then you should be using a harder gear selection. If you can’t make it to the end of the last 3 minutes, then you need to start with an easier gear selection.
Short Intervals	This is simple, pedal as hard (and fast) as you can in a moderately hard gear at 100-160 RPM for 30 seconds. Rest for 90 seconds, then go again.
Cool-down	Almost as important as the warm-up and the workout, is the cool-down. Spin up to 100 RPM in your easiest gear, hold for about 4 or 5 minutes, and gradually spin down. When you get off the bike you should be breathing normally and not sweating.

Minute	Gear	RPM	Exercise
0	39x21	70	Spinning Easy (warm-up)
1		75
2		80
3		85
4		90
5		95
6		100
7		105
8		110
9		115
10		120
11	39x21	90~110	Spinning Easy (rest)
12
13
14
15	53x17	40~60	Right Leg Only
16
17
18
19	39x21	90~110	Spinning Easy (rest)
20	53x17	40~60	Left Leg Only
21
22
23
24	39x21	90~110	Spinning Easy (rest)
25
26
27
28
29
30	53x17	80	Progressive Intervals
31		80
32		80
33	53x16	80
34		80
35		80
36	53x15	80
37		80
38		80
39	39x21	90~110	Spinning Easy (rest)
40
41
42
43
44	53x16	140+	30 Second Intervals
45	39x21	90~110	Spinning Easy (rest)
46	53x16	140+	30 Second Intervals
47	39x21	90~110	Spinning Easy (rest)
48	53x16	140+	30 Second Intervals
49	39x21	90~110	Spinning Easy (rest)
50	39x21	70	Spinning Easy (cool-down)
51		80
52		90
53		100
54		100
55		100
56		100
57		80
58		70
59		60