When the weather is bad outside, having an indoor trainer can turn a disappointing ‘oh boy’ into a moment of empowerment. Rainy, windy days are often miserable and make outdoor biking less accessible, but indoor cycling offers the perfect solution. Focusing on structured workouts can keep your bike game strong, build endurance, and even improve your overall triathlon performance. I wanted to share 10 Indoor Cycling Workouts for Triathletes (and cyclists) with you.
Here are 10 of the best indoor cycling workouts:
1. Endurance Base Builder
Duration: 60-90 minutes
Intensity: Steady pace at 60-70% of your maximum effort (Zone 2)
This training will help build aerobic capacity and stamina for long-distance triathlons.
This workout involves sustaining a steady effort while focusing on a smooth pedaling technique. Use a smart trainer to simulate a flat course or a slight incline. Listen to a podcast or playlist to stay engaged during the long ride.
2. Hill Climbing Intervals
Duration: 45 minutes
Intensity: Alternate between 4 minutes at 80-90% effort (Zone 4) and 2 minutes at 50-60% effort (Zone 1-2)
These intervals will develop strength and prepare for climbing challenges. Adjust your trainer’s resistance to simulate hills. Focus on maintaining a steady cadence, even when the “road” gets steep. This workout is excellent for improving leg strength and power output.
3. Sweet Spot Training
Duration: 60 minutes
Intensity: Ride at 85-95% of your FTP (Functional Threshold Power) for 10-15 minutes, recover for 5 minutes, and repeat 3-4 times.
This type of training enhances your ability to sustain high speeds without overtaxing your body. Sweet Spot training balances intensity and recovery, making it ideal for improving race-day endurance and speed.
4, High-Intensity Interval Training (HIIT)
Duration: 30 minutes
Intensity: 40 seconds at 90-95% effort (Zone 5), followed by 1 minute of rest. Repeat for 10-12 intervals.
This will help improve anaerobic capacity and VO2 max. It is a short but intense workout that boosts your power and helps you handle surges during races. Use a fan to stay cool, as HIIT sessions generate a lot of sweat!
5. Lactate Threshold Intervals
Duration: 60 minutes
Intensity: 10-12 minutes at 85-95% of FTP, followed by 5 minutes of recovery. Repeat 4 times.
This training will increase your ability to sustain hard efforts over time. Lactate threshold intervals simulate race-level intensities. Focus on consistent pacing and proper breathing to get the most out of this demanding session.
6. Cadence Drills
Duration: 45 minutes
Intensity: Alternate between 90 RPM (rotations per minute) for 5 minutes and 110 RPM for 2 minutes. Recover at 80 RPM for 3 minutes. Repeat 4-5 times.
Increasing your cadence is a game changer. It will improve pedaling efficiency and develop muscle memory for high cadence.
Cadence drills sharpen pedaling smoothness, a critical skill for flat sections and triathlon transitions.
7. Tempo Ride
Duration: 60 minutes
Intensity: The ride requires 70-80% FTP (Zone 3).
This ride will build muscular endurance and aerobic efficiency. It is moderately intense and bridges the gap between low-intensity endurance rides and high-intensity interval training. It’s perfect for a steady indoor session.
8. Sprint Intervals
Duration: 40 minutes
Intensity: Warm up for 10 minutes. Perform 10-second sprints at maximum effort (Zone 6+) every minute for 20 minutes.
Cool down for 10 minutes.
This ride will enhance explosive power and improve your ability to recover between bursts of effort.
Sprint intervals are key for scenarios like overtaking competitors or navigating quick pace changes during races.
9. Progressive Overload
Duration: 45-60 minutes
Intensity:
Start at 50% FTP and increase by 10% every 10 minutes until you reach 90-95% FTP in the final interval.
Cool down for 10 minutes.
This will build mental toughness and prepare for the progressive intensity of race-day efforts.
This workout is challenging but highly effective for simulating the gradual build-up of exertion during a triathlon.
10. Recovery Spin
Duration: 30 minutes
Intensity: Easy effort at 50-60% of FTP (Zone 1)
This ride will relieve muscle soreness and improve blood flow for recovery.
Recovery spins are essential for balancing intense training. Ride at an easy pace, focusing on relaxation and fluid pedaling.
Equipment and Setup Tips
If you’re a triathlete and see yourself doing more than one triathlon, you may want to consider investing in a smart trainer for more immersive and precise indoor cycling sessions. Apps like Zwift or TrainerRoad are geared toward structured workouts and virtual rides.
Don’t forget to keep a high-powered fan nearby to prevent overheating. Also, stay hydrated, even indoors, as you’ll still sweat heavily.
Further, a heart rate monitor around your waist or a power meter to track effort and progress makes the whole experience worthwhile because you can see your input and output.
These 10 indoor cycling workouts offer various options to prepare you for the upcoming triathlon season. Whether you’re building endurance, boosting power, or sharpening cadence, bad weather doesn’t have to slow you down.
