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Workouts

One-Hour Workout: Trainer With Single-Leg Drills

“I love riding outside but an hour ride on a trainer can be a far more productive investment of time compared to an hour outside.”

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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 coach John Heuisler, who is co-owner of Between the Lines Coaching in Baltimore (He can be found on Twitter at @racebetter). “I love riding outside but an hour ride on a trainer can be a far more productive investment of time compared to an hour outside,” he says. “Plus, being on a trainer is a great opportunity to do some single leg drills. They’re difficult to do when riding outside, but are an excellent tool for improving your pedaling efficiency and leg strength.”

RELATED: Cycling Drills For Triathletes

Warm-up
10 min easy, include 3×1 min at 100+ RPM
5x(1 min right leg only/1 min both legs/1 min left leg only/1 min both legs)

Main Set
25 min total:
5 min endurance (55­–65% of FTP or RPE 4)
4 min at 85–90% FTP (RPE 6+)/1 min endurance
3 min at 95–105% FTP (RPE 7+)/2 min endurance
2 min at 105–110% FTP (RPE 8+)/3 min endurance
1 min at 115–120% FTP (RPE 9)/4 min endurance

Cool-down
5 min easy

RELATED: 2 Cycling Workouts To Improve Cadence

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