The indoor trainer has become an essential tool for athletes looking to optimize their physical condition, whether as a complement to outdoor training, or as an alternative in case of bad weather or injuries. It allows for structured, precise, and uninterrupted work, promoting rapid and measurable physiological adaptations.
The objective of this article is to propose four key sessions, each targeting a fundamental aspect of performance: endurance, aerobic power, anaerobic threshold, and strength. These workouts are accessible to everyone, from amateur cyclists to competitors, and can be integrated into a weekly training plan.
The sessions are based on the results of an FTP test, which stands for “Functional Threshold Power”. This is the maximum average power (in watts) that the athlete can maintain for 1 hour without completely exhausting themselves. It is a very good indicator of fitness level and allows for the calibration of training sessions. It can be compared to the Maximum Aerobic Speed in running.
1. Endurance Session: Building a Solid Base
Objective: Develop aerobic endurance, improve the ability to sustain prolonged effort, and promote fat oxidation as an energy source.
Benefits:
✅ Increased muscular and cardiorespiratory endurance
✅ Improved movement efficiency
✅ Optimized use of lipids as fuel
Session: (Duration: 1h30 to 2h00)
• Warm-up: 15-20 min at fundamental endurance (55-65% max HR or 50-60% FTP)
• Main block: 3 x 30 min at 65-75% FTP with 5 min recovery at low intensity (50-60% FTP) between each block
• Cool-down: 10-15 min at low intensity
Tip: This session is ideal for long winter rides and should be done while staying well hydrated.
2. VO2 Max Session: Boosting Aerobic Power
Objective: Improve the ability to sustain intense and repeated efforts, thereby increasing VO2 max, a key indicator of endurance performance.
Benefits:
✅ Increased maximum oxygen consumption
✅ Development of tolerance to intense efforts
✅ Strengthening of the cardiovascular system
Session: (Duration: 1h00)
• Warm-up: 15/20 min with cadence variations
• Main block: 5 x (2 min at 115-120% FTP / 1 min 30 recovery at low intensity between each effort)
Repeat the entire main block after 3 min at low intensity
• Cool-down: 10/15 min at moderate intensity
Tip: This is a demanding session, to be scheduled once or twice a week with good recovery.
3. Intermittent Aerobic Endurance Session
Objective: Develop the ability to sustain continuous efforts by pushing back the lactate tolerance threshold.
Benefits:
✅ Improved ability to sustain continuous effort
✅ Optimized use of carbohydrates as fuel
✅ Development of muscular resistance to acidosis
Session: (Duration: 1h15)
• Warm-up: 20 min with progressive accelerations
• Main block: 4 x (8 min at 85-95% FTP (sustained but controlled effort) / 3 min active recovery between each block)
• Cool-down: 10 min at low intensity
Tip: Ideal session for riders aiming to improve their FTP, to be included once a week.
4. Strength and Muscular Endurance Session:
Objective: Strengthen muscular capacity and the transmission of power to the pedals. ⇒ Work on strength and strength endurance.
Benefits:
✅ Development of cycling-specific muscular power
✅ Improved pedaling efficiency
✅ Prevention of injuries and muscle fatigue
✅ Transfer of gains to running
Session: (Duration: 1h00 to 1h15)
• Warm-up: 15 min at fundamental endurance
• Main block:
• 4 x 5 min at 100%/110% FTP but at maximum strength (cadence 60-70 rpm)
• 3 min recovery between each repetition
• Cool-down: 10 min at low intensity
Tip: Ideal for climbers and cyclists looking to improve their strength on ascents.
Conclusion: Structuring Your Training with an Indoor Trainer
The indoor trainer allows you to structure your training with great precision, by playing with intensity, duration, and recovery variables.
🔹 Beginner? Prioritize endurance and strength sessions before integrating high-intensity work.
🔹 Intermediate? Gradually integrate VO2 max and anaerobic threshold sessions.
🔹 Advanced? Combine these sessions into a structured weekly plan to maximize your progress.
Example of a 1-Week Schedule:
Day / Session
Monday: Intermittent Aerobic Endurance (1h15)
Tuesday: Rest or recovery ride
Wednesday: Strength and muscular endurance (1h00)
Thursday: Rest or weight training
Friday: Endurance (1h30-2h00)
Saturday: VO2 Max (1h00)
Sunday: Long outdoor ride (3h00)
By integrating these sessions into your routine, you will optimize your physical condition and effectively prepare for your season, whether for cyclosportives, triathlon, or simply to improve your endurance performance.
Happy training! 🚴
Author: Romain Bonzom, Coach & Physical Trainer.
Sources:
1. Seiler, S. (2010). “What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes?” Scandinavian Journal of Medicine & Science in Sports.
2. Billat, V. (2001). “Interval Training for Performance: A Scientific and Empirical Practice.” Sports Medicine.
