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Stationary Trainer Workouts To Burn Calories and Maintain Fitness Through The Winter

Introduction about stationary trainer. indoor trainer. spinning bike.

calories burned

Levi’s Ladder

description, why do it

Warm up for 10 minutes, at roughly 60-65% MHR, gradually increase your cadence and build up to around 70% MHR.
—Pedal for four minutes at RPE 8, then three minutes at RPE 9, two minutes at ____, then one minute allout.
—Spin easy for five minutes.
—Pedal one minute all-out, then two minutes at _____, then three minutes at RPE 9, then four minutes at RPE 8.
Finish with 5 minutes of easy pedaling. HR should come down to around 60% of max.

Duration: 40 minutes

Calories burned: ___*

Time Workout HR (% of Max) RPE
0:00 – 10:00 Warmup
10:00 – 14:00
14:00 – 17:00
17:00 – 19:00
19:00 – 20:00
20:00 – 25:00 Easy pedaling
25:00 – 26:00
26:00 – 28:00
28:00 – 31:00
31:00 – 35:00
35:00 – 40:00 Cool down

 

The Power Pyramid

description, why do it

Warm up for 10 minutes, at roughly 60-65% MHR.
Take 1 minute to gradually increase your cadence and build up to around 70% MHR.
1 minute hard, at 75-85% max HR, 7 RPE
2 minutes easy, at 65-70% max HR, 4 RPE
2 minutes hard
2 minutes easy
3 minutes hard
2 minutes easy
4 minutes hard
2 minutes easy
5 minutes hard
2 minutes easy
4 minutes hard
2 minutes easy
3 minutes hard
2 minutes easy
2 minutes hard
2 minutes easy
1 minute hard
2 minutes easy
Finish with 5 minutes of easy pedaling. HR should come down to around 60% of max.

Duration: 59 minutes

Calories burned: ___*

Time Workout HR RPE
0:00 – 10:00 Warmup
10:00 – 11:00
11:00 – 12:00
12:00 – 14:00
14:00 – 16:00
16:00 – 19:00
19:00 – 21:00
21:00 – 25:00
25:00 – 27:00
27:00 – 32:00
32:00 – 34:00
34:00 – 38:00
38:00 – 40:00
40:00 – 43:00
43:00 – 45:00
45:00 – 47:00
47:00 – 49:00
49:00 – 50:00
50:00 – 52:00
54:00 – 59:00 Cool down

30/30s In Less Than 30

description, why do it

Warm up for 5 minutes. Gradually increase your cadence and build up to around 75% MHR by the end.
Do 10 minutes of 30/30s, which is where you alternate 30 seconds hard with 30 seconds easy. The hard 30s should be around 90% MHR at as fast a cadence as you can handle. The easy 30s should be easy pedaling, but do keep pedaling.
Finish with 5 minutes of easy pedaling. HR should come down to around 60% of max.

Duration: 20 minutes

Calories burned: ___*

Time Workout HR RPE
0:00 – 5:00 Warm up
5:00 – 5:30
5:30 – 6:00
Cool down

*Calorie estimates based on a 150 pound cyclist.

coach levi
Hi, I'm Coach Levi. I'm a USA Cycling Certified Level 3 Coach as well as Level 1 Certified with Precision Nutrition. Want to feel better, ride faster, and look great? Let's work together!

usa cycling certified coach


pn1 certified coach
Coach Levi is my favorite child and favorite cycling coach. I'd choose him over Christoper McCarmikael even. Did I mention that Levi can coach you to a healthier lifestyle where you look and feel your best?
Coach Levi's Mom
Hometown, PA