Tuesday, October 30, 2007

Trainer Workout Madness!

I had a request for some more trainer rides. Here are a few of my very favorites!
(Did the first one this morning)

1:00
Warm up 10 min
do 5 x (5 minute zone 3- third minute climbing out of saddle)
3 minutes zone 3 between each interval
5 minutes high cadence
5 minute cool down

1:00
Warm up 10 minutes
20 minutes zone 3 stready aero, low cadence
5 minute zone 1-2 spin
20 minutes high cadence zone 3
5 minute cool down

1:15
Warm Up 15 min
Do 8 x 1 min - Standing Climbing ou of the saddle Zone 3
Big Chain Ring 12-13 on the back- Low rpms 55-65
Take 2 min off easy spin in btwn each
Finish ride steady aero position

2:30

Warm Up 20 min Zone 1-2
Do 10 min – Big Chain Ring 15 on the back
Take 2 min off easy spin
8 min – Big Chain Ring 14 on the back
Take 2 min off easy spin
6 min –Big Chain Ring 13 on the back
Take 2 min off easy spin
4 min- Big Chain Ring 12 on the back
Take 2 min off easy spin
Last 1:15 hour stay aero /stay steady- Zone 2

1:00
Warm Up 15 min/Zone 1
Do 8 x 30 sec Single Leg Drills/Zone 2
30 sec RT Leg/ 1 min off spin
30 sec Left Leg/ 1 min off spin
Do 5 min - Zone 3
The finish Ride steady effort/Zone 2

2:30
Bike 2:30 hours
Warm Up 30 min-Zone 1-2
Do 4 x 5 min Pushes- Zone 3
Big Chain Ring 12-15 on the back
Take 5 min off - spin Zone 2
Do 6 x 2 min(1min standing climbing 1 min seated aero)
Big Chain Rin 12-15 on the back
Take 3 min off easy spin- Zone 1(smal chain ring)
Finish Ride steady

4 comments:

Rainmaker said...

Perfect timing!

I'm going to do my first trainer ride of the season, so I'll use one of your plans.

Thanks!

Ken Schulz said...

I just realize how much of a ST addict you are! Great to see how much energy you have with the sport!

Rachel said...

Thanks for this! I love my trainer. These will be good to try.

Angry Runner said...

All this zone stuff is very confusing. I prefer "easy" or "hard" or "don't be a sissy". Those things i can understand.