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Cycling training on the indoor trainer has evolved from being a rainy-day alternative to becoming an essential tool for both amateur and professional cyclists. If you’re short on time or simply prefer to train from home, a 1-hour indoor trainer workout can be more than enough to improve your fitness, work on technique, or target specific performance zones.
In this article, we present 5 one-hour sessions designed to help you get the most out of your time on the trainer. Each session is tailored to different levels and goals, and you can easily follow them using any indoor cycling simulator.
1. Cadence and Technique Workout (60 minutes)
This cycling workout focuses on improving pedaling efficiency and coordination between legs and breathing.
- 10 min progressive warm-up (50–65% FTP)
- 4 blocks of 5 min at high cadence (95–110 rpm) at low intensity (60–70% FTP)
- 2 min rest between blocks
- 10 min at normal cadence (80–90 rpm)
- 10 min cooldown
Goal: Improve pedaling efficiency and technique.
2. High-Intensity Intervals (HIIT) on the Trainer
An ideal session for those with little time but looking for results. HIIT improves VO2 max and anaerobic capacity.
- 10 min warm-up
- 6x (1 min at 120–130% FTP / 2 min easy recovery)
- 10 min at steady pace (80–90% FTP)
- 10 min cooldown
Total duration: 60 minutes
Goal: Increase peak power and effort tolerance.
3. Lactate Threshold – Controlled Zone 4
A classic cycling training session to improve performance in sustained efforts.
- 15 min warm-up
- 2 blocks of 15 min at 90–95% FTP
- 5 min recovery between blocks
- 10 min cooldown
Total duration: 60 minutes
Goal: Increase Functional Threshold Power (FTP).
4. Base Ride with Tempo Work
Ideal for maintaining a solid aerobic base and getting your body used to working steadily for longer periods.
- 10 min warm-up
- 3 blocks of 12 min in tempo zone (75–85% FTP)
- 3 min recovery between blocks
- 10 min cooldown
Total duration: 61 minutes
Goal: Stabilize race pace and improve aerobic efficiency.
5. Pyramid Workout on the Trainer
This progressive structure is highly effective for working multiple intensity zones in a single session.
- 10 min warm-up
- 3 min at 85% FTP
- 4 min at 90% FTP
- 5 min at 100% FTP
- 4 min at 90% FTP
- 3 min at 85% FTP
- 2 min easy recovery between each block
- 10 min cooldown
Total duration: 60 minutes
Goal: Improve pacing control and adapt to intensity changes.
Tips for Your Indoor Trainer Cycling Sessions
- Hydration: Indoor training leads to more sweating. Always have water or an isotonic drink handy.
- Ventilation: Use a fan to keep cool.
- Simulation: Use an indoor cycling simulator for a more engaging experience.
- Effort control: Adjust training zones based on your FTP or heart rate.
Conclusion
A good cycling workout doesn’t always require hours on the bike. With a well-structured 1-hour indoor trainer session, you can boost your performance efficiently and stay motivated year-round. Integrate these five workouts into your weekly routine and you’ll see real results—both outdoors and in competition.
Ready to train from home like a pro? Hop on the smart trainer and get started today!
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