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Trainer Workouts.(5 posts)

Trainer Workouts.LEW
Jan 14, 2003 8:53 AM
I have some different trainer workouts I do. These seem to help with the boredom. With a good warm up & cool down they take about an hour. Thought we could all share. Here are 2 of my favorites.

The 10 to two-minute descending ladder:
Start with a 10-minute hard effort followed by two minutes of easy spinning for recovery. Your second interval will consist of eight minutes. The easy set remains the same. Each hard set decreases by two minutes while increasing slightly in intensity. The workout ends when you reach two minutes of hard effort / two minutes easy. Cool down and call it quits.

Pyramids are a variation of the above workout. Usually pyramid workouts consist of gradually increasing periods of hard effort then gradually decreasing these periods of hard effort. Example, after a 10 minute warm-up, you can go one minute hard, one minute easy, two minutes hard, two easy, three hard, three easy, four hard, four easy; then descend to three & three, two & two, one & one, 10-minute cool down, totals about 1-hour.

Please share your favorites.
re: Trainer Workouts.cincy1
Jan 14, 2003 9:01 AM
I love the Spinerval workouts. My favorite is the climbing workout. Trashes your legs. Mental Toughness is the second choice (90 minutes).
Another desperate ploy to fend off boredom...cory
Jan 14, 2003 9:56 AM
I've lived in the same house nearly 25 years, so I have the local training rides pretty well memorized. When time on the trainer drags heavily (like 1:30 into the session), I try to adjust the resistance and the times to come as close as I can to some of my favorite rides: "Starting up the fish hatchery hill...steep climb here for four minutes, then a 2 minute coastdown..." About all I can say for it is it gives me something to think about.
re: Trainer Workouts.HillRepeater
Jan 14, 2003 11:12 AM
My favs:

Cassette Walks: After a good warmup, shift to the 53/17. Every minute, shift down one cog. When you reach the bottom of the cassette, do one minute seated, then stand for one minute, the do one more minute seated, then work you way back up the cassette. Repeat as often as you like.

'Ride the Beeps': After a good warmup, set your HRM to a range LTHR-15 -> LTHR + 5. Set the 'zone alarm' to audible. Increase your efforts over time in order to make the upper range alarm go off. Back off a bit and recover until the lower range alarm goes off, then pick up the pace again. Repeat as often as you like. Allows you to watch TV rather than the clock when working out.
re: Trainer Workouts.indurain
Jan 14, 2003 2:21 PM
My favorite workout on the trainer is 1 hour of torture. I spin at a constant 95 rpm in 53X13 for the entire hour, followed by a cool down. This workout helps to maintain "mental toughness", as well as building leg strength and endurance.