New Bike Trainer Workout
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Member
1635 days
kylie posted 3 years ago.
I'm new to trainers and technical terms for biking.. does S-3 and mean small front ring and 3rd in the back? And L-5 mean large in front, 5th in back? When counting back rings, do you start with the littlest or bigest as 1? For "find" as gearing, do you just adjust so that you can hit the RPM asked for?
Did a great workout last night at my windtraining class I thought I would share so others could use.
Warm Up:
3:00 / S-3 gear / 90 RPM
3:00 / S-4 gear / 95 RPM
3:00 / S-4 gear / 100 RPM
Time - 9:00
3 Sets — Iso Leg Drills:
1:30 / S-5 gear / 70 RPM (first leg)
:30 / S-5 gear / 100 RPM (both legs)
1:30 / S-5 gear / 70 RPM (second leg)
:30 / S-5 gear / 100 RPM (both legs)
Time - 12:00
Transition:
2:00 / s-3 / 80 RPM
3 Sets — Hill Climbs:
Seated Pull 3:00 / L-6 / 70 RPM
Out Of The Saddle :30 / L-7 / 75 RPM
Seated Climb :30 / L-5 / 80 RPM
Over The Top :30 / L-4 / 90 RPM
Breakaway :30 / L-3 / 100 RPM
Spin 1:00 / S-3 / 100 RPM
Time - 18:00
Transition:
2:00 / S-3 / 80 RPM
5 Sets — Power Spins:
1:00 / L-6 / 110 RPM
:30 / S-2 / 80 RPM
1:00 / L-3 / 120 RPM
:30 / S-2 / 80 RPM
Time: 15:00
Transition:
3:00 / S-3 / 80 RPM
Time Trial:
4:00 / find / 85 RPM
4:00 / find / 95 RPM
4:00 / find / 105 RPM
Time: 12:00
Transition:
2:00 / S-3 / 80 RPM
6 Sets - Sprints:
:20 / L-5 / 120 RPM (:10 in saddle then :10 out)
:40 / S-4 / 90 RPM
Time: 6:00
Cool Down:
10:00 / 90 RPM
TOTAL TIME: 1:31:00