Indoor Structure

'Tis the season for the occasional indoor workout.  While it is not the most fun aspect of the sport of cycling, a well planned workout can help to pass the time as well add some gains to the fitness level.  I figure I ride indoors about 10 to 15 times a year due to either snowy roads, or temps well below freezing.  Here is one of my favorite, but painful workouts.

Total Workout Time: 1.5 hours
- Best done on a road bike.
- Choose either a trainer or rollers.  I used a stationary trainer by Kinetic
- Grab a towel....because you are going to get sweaty!
- A fan is  good idea.
- Que up your favorite tunes on your ipod.
- Que up some World Cup XC replays on Freecaster for ride entertainment. (see far right side)

Warm Up: 10-15 minutes

1 min at 80-90% of max HR or Power
2 min recovery
1 min at 80-90% of max HR or Power
2 min recovery
1 min at 80-90% of max HR or Power
2 min recovery
1 min at 80-90% of max HR or Power
2 min recovery
1 min at 80-90% of max HR or Power
5 min recovery

Repeat 3 more times.

Cool Down: 10-15 minutes

When you are done, it looks a little something like this:

Jeff Kerkove said at 1:30 PM :: ::