Workouts in a Binder for Indoor Cycling

Time on the trainer can begin to feel stale without goals to ride toward and a variety of rides to choose from. Workouts in a Binder for Indoor Cycling promises to rescue indoor rides. Choose from 60 workouts: each one tackles a different objective with enough variety to keep indoor sessions fun and productive.

By selecting one of the four training plans in the book, workouts can be peppered into any personal program as needed. Each set allows performance to be tracked by using heart rate, perceived exertion, power output, or a combination of all three.

And because indoor rides are inevitable, these workouts are sweatproof and compact enough to travel. The only problem is now there's no excuse for bagging a ride on a rainy day.

Spiral-bound paperback.
5" x 7", 96 pp., $29.95, 9781931382755

Sample Workout:

P5 Race Simulation Long
Sprints, Short Recovery
Total time: 40 min.

W/U: 16 min.
5:00 Pedal easy, keeping cadence above 80 rpm.
6:00 1:00 reps, alternating between 100 and 60 rpm.
5:00 Wrap up with easy riding at 95+ rpm.

– 5:00 RI between sets –
3 x
(5 x :30 RPE 18–20) Do :30 sprints in big gear (:30 RI).

C/D: 5 min.
Tip: Recovery is short, but go all out. A great
power builder, so only do this workout when
legs are fresh.