12 Days of Christmas: Trainer Workout

This workout hits a little bit of all the aspects of cycling you need to address for a strong bike split. The total time commitment will be under 90 minutes – easy to do on the trainer if you have a workout to keep you occupied.  Enjoy!

– 12 minutes: easy warmup

– 11 minutes: cadence ladder starting at 100/105/110/115/120/125/120/115/110/105/100 at easy wattage

– 10 minutes: 12 seconds max power every two minutes (5 x 12 seconds with 1:48 easy)

– 9 minutes: 1 minute right leg/1 minute both legs/1 minute left leg at moderate wattage but low cadence (55 – 65 rpm)

– 8 minutes: 1 minute 115 rpm or higher (easy wattage), 1 minute natural cadence (85-95 rpm)

– 7 minutes: time trial effort (90 rpm or best wattage you can hold)

– 6 minutes: recovery easy wattage holding 100 rpm

– 5 minutes: low wattage, high cadence time trial (best average high cadence you can hold, aiming for above 110 rpm)

– 4 minutes: easy recover, natural wattage/cadence

– 3 minutes: low rpm/high wattage (55 – 65 rpm in biggest gear you can hold)

– 2 minutes: recovery

– 1 minute: plank hold off the bike

Bonus

For those who don’t like 1h18 in their training log, here is the bonus 12 minutes of core.

Repeat twice:

– 30 seconds of squats/30 seconds rest

– 30 second left leg lunge/30 second right leg lunch

– 30 seconds plank left/30 second plank right

– 1 minute flat plank

– 30 seconds bridge up/down/30 seconds easy

Merry Christmas!