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 canít 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