The holidays are a busy and tiring time for us all, but it doesn’t mean your workouts need to be sacrificed. Stay focused on quality over quantity, consistency in workouts, and always remember that something is better than nothing — even if it’s just 15 minutes of core work or 30 minutes on the bike trainer. When you are pressed for time, high-intensity intervals will give you the most bang for your buck since they help maintain your aerobic base, your power or pace at lactate threshold, and your ability to push maximal efforts.
If you have 40 minutes to an hour, try the trainer workouts below to get in a great workout by doing some upper-end work.
1. Turkey TT
This 40-minute workout will mainly work your lactate threshold and have you wondering how 10 minutes can feel so long!
- 10-minute easy warmup
- 5 minutes build to hard
- 5 minutes easy
- 10-minute time trial – best effort for the duration
- Pace the 10-minute effort so that you’re able to finish strong. In the final minute, push hard and sprint the last 20 seconds.
- 10 min cool-down
2. Boiling Frogs
If you have 45 minutes, try some “Boiling Frogs” where you gradually build your effort across 40 minutes.
*All sets at 85-95 rpm
- Ride 10 minutes Zone 1, easy
- Ride 10 minutes Zone 2, steady
- Ride 10 minutes Zone 3, moderately hard
- Ride 10 minutes Zone 4, hard
- 5 minutes, easy spin to cool down
Santa’s Ride
If you have an hour or more, try a “hilly” trainer ride with constant changes in position, like this “Santa’s Ride.”
- Warm Up: 30 minutes, building gradually from easy/Z1 to steady/Z2, keeping cadence 90-95 rpm.
- Main Set A is 3×8 minutes done as:
- 2 minutes 90 rpm moderate-hard/Z3 effort
- 1 minute standing hard/Z4 effort
- 2 minutes TT position, low cadence (60-70 rpm), moderate-hard/Z3 effort
- 3 minutes easy/steady between reps
- Main Set B is 3×20 minutes done as:
- 15 min Big Gear (TT position, 60-70 rpm), moderate-hard/Z3
- 5 min easy spin between each
- 20 min, bottom of steady/Z2, 90-95 rpm
- Cool down 10 min, easy/Z1
You can also add some core work before or after your workout, or at intervals during your ride to break up the time.
Make it easy to hop right on your trainer without having to take the time to set it up. If you have a space, like a basement or a garage, where you can leave your bike set up on the trainer — that’s ideal. A TV or radio or computer to play podcasts in front of your trainer will help pass the time.
I have a music stand set up in front of my trainer where I read magazines (Triathlete, Ultrarunning, Runner’s World, etc.) which helps pass the time and keeps me motivated. It’s typically the only time I get to read since I have two young kids — so I look forward to my time on the trainer!
Always remember to hydrate and fuel well while training indoors. Happy Holidays!
