3 Killer (& Fun) Indoor Trainer Workouts

3 Killer (& Fun) Indoor Trainer Workouts

Bicycling |

There’s no excuse for not riding your bike in winter. If you don’t want to brave the cold and wet, head indoors. It doesn’t have to be dull – and it can put you on the fast track to fitness.

Chances are your typical indoor ride goes like this: Hop on trainer, pop in Season 4 of Mad Men, pedal as long as you can stand it. But spending hours on the trainer can be overkill. Indoor workouts ‘are harder than riding outside because you’re fighting the resistance of the trainer,’ says coach Andy Applegate of Carmichael Training Systems. That’s why he recommends short, hard efforts. ‘You’ll build your aerobic energy system – in less time,’ he says. Applegate suggests doing one of the workouts below twice a week; choose another for a third, hard day. After three weeks, try one of the more challenging variations. Allow one day of rest, cross-training, or easy riding between sessions.

Spin easy for 10 to 15 minutes before each workout. Finish the session with a 10-minute cool down.

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