For riders winter season is a boring time with indoor training like spinning, home trainer or stationary bicycling. I think it is boring too, so I have invented a couple of training programs which have proved to be very effective and short in time. All of these programs can be done without a heart rate monitor. The programs have in common that they are time-saving and specific for either aerobic or anaerobic metabolism. E.g. if you just do your home trainer-sessions to keep your VO2 max at an acceptable level, then choose one of the aerobic programs. These programs look very simple, but that does not mean they are not good. In fact these intervals are based on a large amount of scientific research. The short version is: To increase or maintain your VO2 max it is optimal to train at a level close to your VO2 max. The recommendations are that you spend as much time as possible at your VO2 max in intervals and with active recovery.
So now you can keep your training short in time and still reach your goals. All you need is a bottle of plain water. Have fun!
Indoor cycling programs
Aerobic power 1 (50 minutes)
15 minutes - Warm up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down
This program is designed to increase your maximum oxygen consumption. It gives you 20 minutes at a very high oxygen consumption, but it is not designed to be ridden to complete exhaustion. Your VO2 max will gain improvements even at a more comfortable pace. It is, however, still important to push yourself very hard during the intervals. In the resting periods you should maintain an intensity at about 60% of VO2 max.
Aerobic power 2 (49 minutes)
15 minutes - warm up (increasing intensity)
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
5 minutes cool down
This program is also designed to increase your maximum oxygen consumption. You work with a slightly higher intensity during the intervals than in the previous ‘Aerobic Power 1′ program. You will also gain increments in your anaerobic capacity. You can expect results after only a couple of training sessions. This program really rocks.
Anaerobic power 1 (50 minutes)
15 minutes - warm up (increasing intensity)
5 x (60sec. maximum intensity + 6 min. recovery)
This program is designed to increase your anaerobic capacity. During the intervals the body is exposed to enormous amounts of anaerobic metabolits. After only a few of these sessions your body will be better to work at an anaerobic enviroment. This skill is primarily used in competitions, where jumps and sprints demand anaerobic efforts. This art of training is very exhausting and therefore it should primarily be used for competition preparation.
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Dear Sir,
i like the indoor programs..but where is anaerobic power program Nr. 1?
Thx for the hint.
Sincerly
Steffen
Sorry, there is only one anaerobic program right now. I will make another one later…
Happy training! :-)
Why train anaerobi in the winter? You dont need it in the winter. You need it in the competitions in the spring/summer/autumn
As I wrote in the article: “This art of training is very exhausting and therefore it should primary be used for competition preparation.”
Thus, if you don’t have competitions then save the anaerobic stuff for later.
>Why train anaerobic in the winter? You dont need it in the winter. You need it in the competitions in the spring/summer/autumn
In answer to that i beleive that anaerobic fitness/power/strength as with any other components should be maintained to a degree all year round. I also beleive this will minimisetotal loss in important areas whilst developing others
Say your a beginner
e.g -
1)Steady state aerobic training low intensity 1-2 months maybe longer dependind upon total distancewishing to acheive - 55%65mhr worked out from
2)Intro of aerobic intervals 2:2 increasing to 5-6:2(5-6 mins faster:2 mins very steady recovery) in months 2-4 ratio to begin with 55-75%mhr (maintaining some steady state pushing up speed, and at each new cycle pushing up distance rotating between the 2.)
This will be building upto tempo runs aswell (High intensity runs sustained for around 20 mins maybe longer or shorter dependant again upon goals)
3)Next would come some intros of intervals stepping up into anaerobic and pushing the lactate system- zones as demonstrated above, so runs would be be between 55-85% mhr.
During this time there would still be the odd steady run maybe every 7-10 days,aerobic intervals with hill and speed variations but more concentration on the Hi Intensity Interval Training.
So when it comes back to the start again there will still be some elements of anaerobic training involved.
What does everyone else think?
here’s another way..
I have read that a good way to try and maintain all elements is to put it in an unconventional order
eg
aerobic -6 weeks( here we are back at the start again)
1) aerobic -6 weeks
2) anerobic -6 weeks
3) tempo runs/aerobic intervals - 6 weeks
4) anaerobic-6 weeks
5) aerobic-6 weeks
6) tempo runs/aerobic intervals - 6 weeks
7) anaerobic -6 weeks
This way we dont have longer than 6 weeks outside a certain method of training so we can minimise loss from other areas.
The study i read was actually about rep ranges and it was something like
12-15
4-8
8-12
12-15 and so on
I re adjusted it quickly just to try and illustrate my research into different articles.
PEAK PERFORMANCE is very good.
Scott01
Can you please explain to me if dips/push ups should be done
whilst spinning are they safe? will they cause injury?
I am aware that they are contraindication of the spinning program
but they are instructed and many gyms.
Thank You
Regards Steve
I can’t see what push ups can do good for you in a spinning class. If you are interested in building strength then do it before the spinning class. There are no good arguments why push ups should be done whilst spinning.
I am a winter sport athlete just finishing my season. I live in the mountains where it is still snowing. Which program is best for me to use to try to prepare for a race mid-June?
Hi
Thank you for your comment
I did not say that I did dip/push ups. I have never done them or instructed them, and never will, but there are lots of people who do, do them. I would like to know if anyone has any info on accidents injurys etc? All the info I have says you should not do dips /push ups etc but I would like to know what injurys it can cause, I have a good idea myself but would welcome other oppinions.
Thank You Regards Steve.
Hi
Is there anyone out there who can help re my question
Can you please explain to me if dips/push ups should be done
whilst spinning are they safe? will they cause injury?
I am aware that they are contraindication of the spinning program
but they are instructed and many gyms.
Thank You
Regards Steve
Thank you for your comment
I did not say that I did dip/push ups. I have never done them or instructed them, and never will, but there are lots of people who do, do them. I would like to know if anyone has any info on accidents injurys etc? All the info I have says you should not do dips /push ups etc but I would like to know what injurys it can cause, I have a good idea myself but would welcome other oppinions.
Thank You Regards Steve.
Have started using these programs and they are helping.
I wish to get better at hill climbs but there are only a few around and I struggle to get there and back then off to work. Is there any program to help with the indoor trainer to simulate conditions so a 10-30min climb becomes a more enjoyable task and be able to stay in touch with those mountain goats.
Hey great site,
I am looking to buy a staionary trainer and was wondering if anyone could give me advice especially your Jesper. I have been cycling for 5 months and love it and am looking to compete next season. I was going to spend about €150-200 on a trainer and was wondering should i get a turbo or rollers and what should i look out for?
Any advice is greatly appreciated as this site has been very helpful for me!
Ciaran
You programs are the best
Am @ south africa you change me into a jet whith your programs thanks sotho says ke a leboga will update you
Word for Ciaran : I invested in a pair of rollers last year and I can honestly say they have been of great benefit. The beauty of these compared to a fixed turbo-trainer is that you have to bring your core muscles much more into play when using these, as you constanly need to keep your balance.
This honestly does become second-nature after a while and you can soon concentrate on those intervals, while improving your pedal-stroke at the same time. Also, they are great for warm-ups prior to events and can be chucked in the car without taking up too much space (get the folding ones if you can).
A must for winter-training.
I like doing the pushups in my classes and have never seen an injury. I have heard they occur if the instructor does not provide a strong guidance about recommended tension. However, I do think they are more effective for female spinners as I have heard it can be a challenging angle on the male anatomy.
Hi Jasper
I wonder if you can help. I teach spinning 5 days a week. I take my club out on the road on Saturdays and Sundays. We are now moving into a winter. My club has asked me to put together a program for a peroid of 4 months. Our racing season starts in September and our fist major event is in November 94.7(100kms) 28 000 people riding 2nd biggest in the world. To this end I need to work in a structure to build up their strength and endurance. I will be taking my club twice a week, tuesdays and thursdays for 1 hour in the mornings.
could you give me your thoughts. Regards Sean Gallick
Thanks for the training protocol. But reading the comments reinforces my feeling that most people with an opinion on fitness are idiots.
I am exploring the teaching of an indoor cycle group to individuals with disabilities that would benefit from themed rides and greater visualisation in the form of perhaps DVD alongside music
Any tips much appreciated
Regards
Kevin
Kevin, It all depends on what types of disabilities you’re talking about. Obviously amputees are going to be very different from Neurological disorders.
I do about 2 hours in the spinning class 6 times a week at the moment as it is to cold, the same old story. I try to make it at interesting as possible. I warm up for 20 min and then start a 40min hight intensity (HR 155-165 with MHR 195), then take a 15 rest and do the same thing again with 15 min cool down 3 times a week with 2 easy days were I just pedal for 2-2.30min, with a few weight training session in there. I would like to increase my power output to 350watts for 2 hours, at the moment I am on 300 watts for 2 hours and weight about 70kg with 10% bodyfat. In a perfect world I would like to weight 67kg and push 350 watts for 2 hours. What am I doing wrong, please dont be shy with the anwser.
Hi,
I would like to introduce you to the RealRyder. It is a new very effective indoor cycle that has for the first time allowed indoor cycling to feel almost exactly like riding your bike on the road.
i would like to speak with you and see what you think about the RealRyder.
http://www.youtube.com/watch?v=cdErmg6syHw
http://www.youtube.com/watch?v=rL1bLk7XYYU
http://www.youtube.com/watch?v=erzzpuj1Reo
http://www.youtube.com/watch?v=sD3A-A_Dwas
http://www.realryder.com
I’ve been told that riding indoors without a fan “artificially” elevates heart rate. Any thoughts on this?
Hi! I am not a competitor, just a 45 y.o. without exercising for some 7 years due to feet ache etc. (I had my heart checked etc. before starting) I bought a Spin cycle sept 20 and started 20 min with low charge as it was all I endured. Then I found this wonderful page and started to do 1st aerobic program then 2nd and lately the Anaerobic program. To date I have been doing Anaerobic program you made and have some 3 weeks practicing it. Even thought it says “more proper por competition” I embraced it without any negative impact so far both in my knees etc nor my heart, as I feel more and more confident… I have 2 little questions: 1) Would this programa hurt me? and 2) What “following” program would you reccomend me ? Many thanks in advance and congrat on this page it is the best I have read. Greets from Mexico
hi. i am taking a spin class that is taught by a road cyclist. the class is 1.5 hours and maintains a pretty high intensity throughout - mostly long 85% intervals with short rests. what is this equivalent to for an outdoor ride? 2hr ride? 3hr ride? thanks!
Hello
I would like to ask you; at what target heart rate % of your max heart rate should you be riding at when you are riding “at high intensity” and “at very high intensity” during the aerobic workouts? Thanks, Petr
Hi Jesper
The indoor programs look good, but I wonder how often you would recommend to train ? Every day, every second day, or .., and mayby interchange between aeribic and anaerobic ?
Best regards
ClausSG from Denmark
Can u pls educate me on what means: high intensity, very high intensity and maximum intensity? Does this relates to the hear rate that I should be training?
Hi All,
What would you recommend for losing fat? I just bought a bike to get rid of the belly, I made many changes in my dieting habits and I am working out now every day. As I am living in CHina and running on the street is near to impossible I wanna start Spinning to lose fat and increase stamina.
All tips are more then welcome.
rgds,
Derek
Derek,
Consistency is the keyword to weight loss. Train regularly and you will see the results in a couple of months.
Jesper
Hi
I am 51 years old and love my riding BUT when I start riding hard my gluts hurt heaps My phiso thinks I am not using them.What can I do to get them working again?
Reg
Should I stand on the pedals at all, if I am training indoors