2 High Quality Indoor Cycling Programs

A couple of months ago I posted three quality programs for indoor cycle training. These programs are not only easy to understand they are also a very efficient way to train if you don’t have much time for training. Another advantage is that it is not necessary to use a heart rate monitor or power meter for pacing even though it certainly will be a good help for an optimal training session.  I will now introduce you to two more indoor cycling programs that really rocks:

Indoor Cycling Programs

Aerobic power 3
10min warm-up
3min (semi-high intensity)
2min low intensity
8 x (3min high intensity + 2min low intensity)
5min cool down

This program gives you 24minutes at very high aerobic oxygen consumption. Your aerobic engine will love this program and you will be glad that these tough intervals are separated into short 3minutes bursts. It is though important to maintain some intensity in the recovery periods since that will help you to recover faster.

Aerobic power 4
10min warm-up
3min (semi-high intensity)
2min low intensity
4 x (6min high intensity + 4min low intensity)
5min cool down

This program also gives you 24minutes at very high aerobic oxygen consumption, but it will be tougher for you to maintain the same power outputs as in ‘Aerobic Power 3’ since the intervals are twice as long. If you compete in time trial events this program is good for pacing control training.