Best Turbo Trainer Workouts
It has long since been proven that cycling is an effective way to get in shape and stay fit, which is why so many people are regularly using bikes as part of their regular workout. The problem here is that the weather does not always play ball when you want to get out on the bike, and you may not always have time to put in a serious cycling session. This is where turbo training can come into play, as you get in a real 2-wheeled workout in as little as 30 minutes, and the sessions can be performed indoors. There are literally thousands of great turbo trainer workouts available, but for now, let’s look at three of the best turbo trainer workouts available, each targeting a different aspect of your riding, aerobic conditioning, threshold work, and sprint capacity.
The turbo trainer workouts that you choose will depend on what it is that you are hoping to improve upon in your cycling. There are several different approaches that you can take, but let’s examine what are perhaps the 3 most commonly searched turbo training workouts for cyclists:
- Aerobic Workout – If you like to ride great distances, or take part in longer races, then you are going to need to work on improving your endurance. Aerobic turbo training workouts are an excellent way to reach those goals. The common misconception is that longer, low-intensity rides are a great way to build endurance, however, in the winter time when short on time these high-intensity turbo training workouts have actually proven to be more effective. You can start out with 15 minutes cycling at a moderate pace to warm up, and then follow that up with 4x 4-minute sessions where you go very hard. These 4-minute efforts should have you working at an effort that has you most definitely feeling the burn. Separate those hard 4-minute efforts with 3-minute easy cycling intervals and a 15-minute cool down period at the end.
- Threshold Workout – When you are looking at riding in shorter events or climbing hills, you will want to do all you can to improve your lactate threshold, as this will mean an increase in power and performance all round. With this type of training, you are looking at intervals of a slightly longer duration. You should start out with 15 minutes of moderate pace riding to warm up, follow this up with 3x 10-minute sets working at an intensity that is just below the burn where your muscles start to flood with lactic acid. Ride for 5-minutes at an easy pace between each set, and also make sure you incorporate an appropriate cool down period at the end.
- Sprint Workout – The beauty of this turbo trainer workout is that you can get in and get it done quickly. If you are looking for a fast finish in the events that you take part in, this is the one for you. You start out this workout with the same 15-minute warm up as the other two, and then follow that up with 3 blocks of sprinting efforts. Once warmed up, hammer out 4x 30-second on/off sprints, going as fast as you possibly can for that time. Allow 4 minutes of recovery between each set of 4x 30-second on/off sprints, and a cool down session at the end.
These are among the best turbo trainer workouts out there, and although suitable for riders of all levels, are aimed at beginners looking to get a grasp of the fundamentals involved in cycle training, and what’s involved in improving different aspects of their riding. One great thing about these turbo trainer workouts is that you can adjust the times accordingly to make things a little tougher. Good luck, and happy cycling.
We hope you enjoyed reading our Best Turbo Trainer Workouts article, but, if you’re looking for more advanced ideas for your turbo training workouts then take a peak in our training section, and read some of our other training articles, such as Sweet Spot Training For Cyclists, and FTP Training In Cycling.