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Short on time but don’t want to lose your progress as a cyclist? Short and intense indoor trainer workouts are key to staying in shape, improving performance, and training smart from home. In this article, we present 5 cycling workouts that last just 45 minutes and can be done anytime.
Whether you’re new to cycling or have been training for years, these sessions are designed to make every minute on the trainer count. If you also use an indoor cycling simulator like BKOOL, the experience becomes much more dynamic and motivating. Forget boring routines, train with specific goals, and strengthen both body and mind in just 45 minutes. Let’s go!
Trainer workouts: efficiency, control, and variety
The trainer has become an essential tool for modern cycling training. It allows you to stay consistent, control each session, and train with precision. And with an indoor cycling simulator, you can turn any workout into an immersive and motivating experience.
5 x 45-minute trainer workouts for cyclists
1. HIIT: High-intensity intervals
- Goal: Improve anaerobic power and lactate tolerance.
- Duration: 45 minutes
- Structure:
- 10 minutes progressive warm-up
- 6 sets of: 40 seconds at 120% FTP + 2:20 minutes easy
- 10 minutes cooldown
Perfect for days when you want intensity without spending hours training. If you use an indoor cycling simulator like BKOOL, you can set up 3D or real video views to stay motivated during intense intervals and make recovery sections more enjoyable. The virtual environment adds a layer of realism that helps you stay focused and push hard in each rep.
2. Sweet Spot: Efficient endurance
- Goal: Build muscular endurance under controlled fatigue.
- Duration: 45 minutes
- Structure:
- 10 minutes warm-up
- 2 x 12 minutes at 88–94% FTP with 5 minutes easy in between
- 6 minutes cooldown
This 45-minute trainer workout helps you accumulate quality work without draining your energy. Training in the “sweet spot” zone — between aerobic and anaerobic threshold — lets you optimize your trainer time with intensity that’s high enough to drive adaptations, yet sustainable enough to avoid excessive fatigue. It’s perfect for cyclists training multiple days per week who want progress without compromising recovery.
3. Cadence ladder
- Goal: Improve neuromuscular control and specific strength.
- Duration: 45 minutes
- Structure:
- 10 minutes alternating high and moderate cadence
- 3 sets of:
- 3 minutes at 90 rpm
- 3 minutes at 85 rpm
- 3 minutes at 80 rpm with higher resistance
- 9 minutes easy spin
Perfect for technique or submaximal strength days, this workout improves coordination between your legs and nervous system while developing specific strength without extreme intensities. By playing with different cadences and resistances, you engage more muscle fibers, leading to a more efficient and powerful pedal stroke.
Doing this kind of workout on an indoor cycling simulator like BKOOL allows you to automatically adjust resistance for each cadence block, helping you train precisely. Plus, immersive views help you stay focused and avoid boredom — essential for sessions where technique is key.
4. Intensity pyramid
- Goal: Boost threshold zone work capacity.
- Duration: 45 minutes
- Structure:
- 10 minutes warm-up
- Pyramid intervals:
- 2 min hard + 2 min easy
- 3 min hard + 2 min easy
- 4 min hard + 2 min easy
- 3 min hard + 2 min easy
- 2 min hard
- 8 minutes easy at the end
This 45-minute trainer workout is ideal for riders who want a demanding session without marathon training time. As you repeat it, your body learns to handle changing efforts and maintain high power output for longer.
5. Recovery ride
- Goal: Recover without stopping the pedals.
- Duration: 45 minutes
- Structure:
- Ride in zone 1–2 at steady cadence (90–100 rpm)
- Optional: 2–3 sprints of 10 seconds if not fatigued
After a tough week, this 45-minute trainer workout helps promote circulation, reduce muscle stiffness, and support metabolic waste removal — all without compromising recovery. It’s also a great way to reconnect with easy spinning and prep the body for the next workload.
Tips to get the most from your trainer workouts
- Use a fan or train in a well-ventilated space.
- Keep a towel and water nearby. Hydration is key.
- Monitor your zones using a power meter or heart rate monitor, if possible.
- With a simulator, switch views (3D, video, HD+3D) to stay motivated and make the session more enjoyable.
- Proper bike setup and posture help avoid discomfort.
Conclusion: Less time, more impact
You don’t need hours on the bike to improve your performance. With these 45-minute trainer workouts, you can build a solid base, gain strength and speed, and keep progressing without giving up your free time. The key lies in structure, consistency… and enjoying the process.
And if you train with an indoor cycling simulator, every session becomes immersive, motivating, and way more fun. Ready to turn short workouts into long-term results? Hop on the trainer, hit “start,” and start getting better!
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