45 Minute Trainer
Workouts
for the Time
Challenged Rider We all get stuck on the trainer
occasionally. Next time you find yourself stuck riding on the
trainer, give one of these workouts a try.
Try workout A first, and then if want something a little harder, try
workout B the next time. The work Intervals are too short for
HR to accurately reflect effort, so I based the
intervals on a
1-11 RPE
Scale.
Workout A
Workout B
Workout A Sprint Intervals
Minutes:
1-10 Start out very easy at an RPE of 1 and
slowly build to an RPE of 7.
10-14 Easy RPE 2
14-15 1 minute as hard as you can
without fading RPE 10
15-19 Easy RPE 2
19-19:30 30 seconds all out RPE 11
19:30-23:30 Easy RPE 2
23:30-24 30 seconds all out RPE 11
24-28 Easy RPE 2
28-28:30 30 seconds all out RPE 11
28:30-32:30 Easy RPE 2
32:30-36:30 30 seconds all out RPE 11
36:30-40:30 Easy RPE 2
40:30-41 30 seconds all out RPE 11
41-45 Easy Cool Down RPE 2
Workout B Pyramid Intervals
For each work interval. Go at
intensity
that is maximally difficult, but where you won't pop before the end of
the effort. This workout is great to do on rollers
Minutes:
1-10 Start out very easy at an RPE of 1 and
slowly build to an RPE of 7.
10-14 Easy RPE 2
14:00-14:15 15 seconds RPE 10
14:15-15:00 Easy RPE 2
15:00-15:30 30 seconds all out RPE 10
15:30-17:00 Easy RPE 2
17:00-17:45 45 seconds all out RPE 10
17:45-20:00 Easy RPE 2
20:00-21:00 60 seconds all out RPE 10
21:00-24:00 Easy RPE 2 24:00-26:30
90 seconds all out RPE 10
26:30-31:00 Easy RPE 2
31:00-32:00 60 seconds all out
RPE 10
32:00-35:00 Easy RPE 2
35:00-35:45 5 seconds all out RPE 10
35:45-38:00 Easy RPE 2
38:00-38:30 30 seconds all out RPE 10
38:30-40:00 Easy RPE 2
40:00-40:15 15 seconds all out
RPE 10
40:15-45:00 Cool Down
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