Boston Winter Bike Trainer Workouts

Hey Boston! As promised, here are 5 bike interval workouts which will get you through the winter! You'll notice that none of these are longer than an hour, with the goal of keeping your motivation high, and focusing on speed! We're all busy and need to train as efficiently as possible.

Pyramid Workout: Focusing on speed endurance as you pick up the pace after doing some longer intervals, this one will keep you on your toes.


Warm up:
10 min ez,
5 min right/left leg for 30 secs

Main set
4 hard, 2 ez
3 hard, 1 ez
2 hard, 1 ez
1 hard, 1 ez

4 hard, 2 ez
3 hard, 1 ez
2 hard, 1 ez
1 hard, 1 ez

5 min hills: 30 sec out saddle, 30 sec in saddle.


Hardcore Hills:
Think you can't do a good hill workout on a trainer? Think again! This workout will work up a serious sweat, finishing with a round of speed intervals when your legs are fatigued from the incline work, simulating a race simulation where you still have to step on the gas.

Warm up:
8 min spin getting progressively faster
6 mins right leg/ left leg
2 mins fast spin

Hills set:
3 rounds of 2 min set:
30 sec hard, 30 sec harder, 30 sec standing hill with fast legs, 30 sec recovery

3 rounds of:
1 min hill at 90% effort
30 sec standing
30 sec fast spin

Speed Intervals:
3 x 2 min hard, 1 min recovery
4 x 1 min hard, 1 min recovery

Speed Blitz:
A speed and efficiency combo, this workout incorporates both crucial elements!

Warm up: 10 min spin. Straight into a Pedaling Efficiency set to help you develop a fluid and efficient cadence. Pedal as hard as you can for 10 seconds in a gear you can push 90 to 110 rpm with effort, then spin easy for 20 seconds. Repeat for 10 to 15 minutes. Rest five minutes. Repeat.

Main set: Tabata Intervals
6 reps of 40 sec sprint, 20 sec easy spin
6 reps of 20 sec sprint, 10 sec easy spin.


Climbing Bursts
This hill focused workout will help you respond to attacks on hills, or be the one making those attacks!

After a 10 min spin warm up, do 5 x 30 sec bursts at 85% effort to get your legs moving at speed. Simulate a hill and get ready for the main set by raising the bike's front wheel.

Ride for 10 minutes at a pace you can hold for an hour (90 to 100 percent of threshold power or heart rate; RPE 8). Once every two minutes, stand and attack for 12 to 15 pedal strokes. This should be almost an all-out effort! Spin easy for 5 minutes.
Repeat for three sets in total.

5 x Speed
Just pure speed, at its finest!

Warm up:
10 mins building pace
5 min 30 sec right leg, 30 sec left leg

Build set:
5 mins increasing gear on back each 1 min
5 x 30 sec standing, 30 sec seated

Speed set: Don’t drop below 80 rpm
5 x 2 min hard at 100 rpm, 1 min ez at 80 rpm
5 x 1 min hard at 115 rpm, 30 sec ez at 80 rpm
5 x 30 sec hard at 120 rpm, 30 sec ez at 80 rpm

There you have it! 5 Bike Trainer Workouts to keep your legs speedy and mind fresh this Boston Winter season. Because there's nothing worse than being bored, and we're all busy!

- Coach Medena
For Medena's full bio, click

Copyright SBR Boston