Turbo Trainer Routine

My winter turbo training program; here’s how I use my turbo trainer to maintain my winter bike fitness. I follow this routine fanatically because I’ve worked so hard all summer to get a good level of fitness that I don’t want to lose it just because the weather is too bad to train. I’ll present my training routine on a day by day basis, remember also that these training times might take place at different times during the day, if I feel like hopping on my turbo trainer first thing in the morning then I will, if it happens to be after a long day at work then so be it, I’ll train then.

Monday

45 Minutes at 60 to 70% intensity. I’ve usually done a long ride on a Sunday on the road so Monday is an easy training day.

Tuesday

75 Minutes at 80% intensity, Winter Tuesdays are a drag and I need a decent session to blow the cobwebs out of may hair.

Wednesday

Interval training – 60 minutes with a triple step, that is 5 minutes 40%, 5 minutes 65% and 5 Minutes 90% * 4.

Thursday

I like to do a long easy session on a Thursday, usually in front of a movie. 90minutes at 55% intensity.

Friday

Interval Training as Wednesday but with 6 triple steps.

Saturday

Rest Day

Sunday

Road Ride, usually between 50 and 100 miles.

All these sessions include a 5 minute warm up and a 5 minutes cool down. I’m currently using an elite chrono fluid elastogel turbo trainer with a hand built specialized road bike.

That’s my current turbo trainer routine, I’ll change it every 6 weeks or so to relieve boredom. Anyone who uses turbo trainers as part of their winter cycling regime should consider a workout routine like this, it’s the best way to use your turbo trainer effectively.