6 Crazy-Effective Indoor Workouts for Bike and Run

To help focus your indoor training, this article includes a few ideas for workouts that you can include in your training mix for both the bike and the run. These workouts are available in a structured format to download to your devices and apps.

Bike Intensity Session

First, let’s look at an intensity-focused session. Designed to have you work through several different effort levels, from tempo to very hard, this workout features a series of intervals that increase in steps, with each interval getting progressively harder. Consider including at least one intensity session on the bike per week. Be sure the day prior to and after this workout are relatively easy or steady aerobic days.

Training adaptations that will come from this type of this workout include improvements in muscle glycogen storage, lactate tolerance and clearance, lactate threshold, and energy and oxygen delivery to working muscles.

*Note: given the duration of the sets, I am not providing HR data, as HR can lag behind effort by 1 or more minutes. So, if you don’t use power, I recommend using your RPE to gauge the changing effort throughout these sets.

Warm Up: 15 min @ 50-60 percent of FTP

  • 30 sec @ 90-100 percent of FTP, RPE 8-9/10
  • 30 sec @ 50-60 percent of FTP, RPE 2-3/10
  • Repeat 5x
  • Recovery two min @ 50-60 percent of FTP, RPE 2-3/10

MAIN SET RAMPS

  • Build Ramp #1 80 percent to 100 percent FTP (RPE 6-8/10)
  • two min @ 85-90 percent of FTP
  • two min @ 80-85 percent of FTP
  • two min @ 90-95 percent of FTP
  • two min @ 95-100 percent of FTP

Recovery five min @ 50-60 percent of FTP (RPE 2-3/10)

BUILD RAMP #2 – 85 PERCENT – 105 PERCENT FTP (RPE 7-9/10)

  • two min @ 85-90 percent of FTP
  • two min @ 90-95 percent of FTP
  • two min @ 95-100 percent of FTP
  • two min @ 100-105 percent of FTP

Recovery: five min @ 50-60 percent of FTP

BUILD RAMP #3 – 90 PERCENT FTP TO MAX EFFORT (RPE 8-10/10)

  • two min @ 90-95 percent of FTP
  • two min @ 95-100 percent of FTP
  • two min @ 100-105 percent of FTP
  • Max Effort to finish strong two min—give it what you got!
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