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One-Hour Workout: Bike Trainer Menagerie

  • By Jené Shaw
  • Published Feb 26, 2013

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s bike workout comes from Rhode Island-based John Houfek, who has been coaching multisport athletes through Raven Triathlon Coaching for more than 20 years. Below is Houfek’s favorite indoor trainer workout, combining drills, strength and intervals all done in an hour.

Warm-up

Ride 10 mins easy with some spin-ups and harder efforts, then settle into a gear you can maintain at 90+ RPM.

Main Set

• Single Leg Drills, 5x through:

Left leg only for 30 secs, both legs for 60 secs, right leg only for 30 secs, both legs for 60 sec for 3 mins total.
Start the SLD sequence at :10/:13/:16/:19/:22.

- Spin 3 mins easy to recover.

• 8x Pyramid 100+ cadence spin-up bursts on the minute at :28–:35 for 15, 20, 25, 30, 30, 25, 20, 15 secs respectively. Shift up 2–3 gears for the spin-up and hold at least 100 RPM. Use the remainder of the minute as a recovery spin at 90+ RPM.

- Spin 3 mins easy to recover.

• 5×15-sec hard standing climbs on the minute at :37–:41. Shift up three gears to simulate a short, steep hill, and stand to climb for 15 secs. Use the remainder of the minute as a recovery spin at 90+ RPM.

- Spin 2 mins easy to recover.

• 5×60/60 at 100+RPM. Starting at :43, go hard at 100+ RPM for 60 secs, at :44 easy for 60 secs, at :45 hard, at :46 easy, at :47 hard, at :48 easy, at :49 hard, at :50 easy, at :51 hard

Cool-down

Spin easy to 60 mins

More “One-Hour Workouts.”


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FILED UNDER: Bike / Training TAGS: /

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a five-time Ironman finisher and a USAT Level 1 certified coach

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