One-Hour Workout: Four-Minute Trainer Intervals

This deceptively hard trainer session is perfect for tackling in the winter months.

Photo: Nils Nilsen

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s bike workout comes from Justin Chester, a USAT Level II coach and the owner of TriCoach Colorado, based in Parker, Colo. “This workout is deceptively hard,” he says. “While the rest interval makes the set look easy, the intensity of the intervals makes it anything but. This a perfect workout on the trainer during the winter months. A simple alternative would be to put on your favorite one-hour crime drama and sprint at upper Zone 5 for all of the commercial breaks.”

10–15 min easy spin at 90+ RPM with 4×30-sec pick-ups mixed in

Main Set
This is a high-intensity session. Intervals are 4 minutes on with equal recovery. Don’t go into the interval too fast, instead you should be hitting the Zone 5 HR at or near the end of the interval.

Five times through:
4 min at upper Zone 5, 90+ RPM cadence. Recovery is 4 min easy spinning at 90–110 RPM.

10–15 min easy spin at 90+ RPM

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