Make it harder: The main workout is 3 x 10 minutes total with second stand and attack intervals every 2 minutes. For a challenge, try 2 x 15 minutes total with 10 minutes recovery, then 3 x 12 minutes total with 6 minutes recovery, then 2 x 20 minutes total with 10 minutes recovery.
This workout simulates the demands of racing. Total time: 72 to 87 minutes. Make it harder: Add 30 seconds to each rung Levels 8, 9, and 10 of the ladder, then add 1 minute. Bikes and Gear. United States. Type keyword s to search. Today's Top Stories. What Is the Mind-Muscle Connection? How to Address Winter Skin Conditions. Alejandra de la Fuente Getty Images. Choose Your Trainer First, be real about your budget. Simple and durable, these traditional rollers will stand the test of time.
Inside Ride E-Motion Rollers. These smart rollers give rock back and forth, allowing you to practice sprints. I think that sets it apart - there are lots of tight knit communities that don't let people in - but we are inclusively tribal. You go on the Sufferfest Facebook page and there are riders of all different types, and everyone is helpful and supportive. We've built the science on top of it, but it was really the community that made The Sufferfest what it is today," says Robbins.
Sessions can be ridden on a standard turbo trainer with no power, in which case you simply ramp it up when the instructions tell you to - based on perceived exertion or heart rate.
Or, for greater accuracy, you can invest in a power meter or smart turbo trainer. The latter options means that resistance can be increased for you by the app.
Read more: Road Grand Tours, all you need to know. Road Grand Tours is the ideal app for riders looking for somewhere realistic to ride, without having to leave their own homes.
Clearly developed by experienced gamers, RGT allows riders to choose iconic routes from anywhere in the world. The app offers selection from ultra-realistic roads, where rides can take you though the Cap de Formentor climb, while travelling along authentic Italian white road is also possible - name somewhere, and the route will be there.
However, riding real roads is still possible on the free version, and you can still join a public ride or a private ride organised by a friend. Magic roads and structured workouts are also reserved for premium subscribers looking to get the most out of their workouts from home, and also offers cyclists the chance to create their own rides through anywhere they want.
Road Grand Tours is an excellent alternative to Strava, offering what they believe is a greater attention to detail in regards to ride experience realism. Uploading you own GPX file automatically gets converted to a virtual route, with the climbs, descents and corners all in the right places and instant feedback to your smart trainer. The Real Roads - only available for premium subscribers to the app - currently features two crits, Canary Wharf London and 8Bar Berlin, both with corners aplenty, a classic lap race course of 7.
Free membership does limit this to uploads only, whereas premium enables full integration, with your Workout of the Day library automatically synced or the ability to take advantage of access to either stock workouts or training plans, created by a fully accredited coaching team. Due to the significant amount of functionality and graphics development, there is a requirement to run the up-to-date processing systems.
Road Grand Tours also offers a free 14 day trial for their premium service too, for users looking to upgrade on the already free package. Read more: Rouvy app in detail. Rouvy's Augmented Routes software provides the app with high quality GPS based road videos, with animated 3D riders on the road to create a completely realistic outdoor experience, and is a standout feature.
The platform includes over geolocated routes with synchronized videos, workouts, multi-rider mode for group rides and online races. Setting up Rouvy is extremely straight forward, with the app providing a one click to ride feature. Other features include unlimited virtual bots or real ride partners, 4k ready video quality for big screens, custom fit look avatars and new Augmented Routes.
Additionally, there's a ride in almost every continent available, meaning riders can take on legendary cols and famous race stages as many times to their liking. A collaboration with TorTour has provided Rouvy with all of the Tour de Suisse routes in a virtual stage simulation, making the app appealing to both amateur and professional riders - who might be looking to practise ahead of the real event.
Rouvy allows you to add both virtual bots and and real riders, allowing for group training rides from the comfort of your own home. Depending on your subscription, this could even be up to two of your own family members who can also benefit from the Premium membership for free.
You can also track you virtual power and make your riding realistic by tracking either watts per kilogram or FTP percentage data — which allows for direct rider comparisons as well as helping you track performance improvements. This is to increase engagement within the app, and boost riders' motivation during their routes.
BKool is now solely a cycling simulator software developer, after stepping away from manufacturing smart trainers. The brand chose to focus on providing the best indoor training app experience regardless of the trainer someone owned, after having , active users at the beginning of There are several different perspectives you can choose to ride from in the app, depending on the session that you choose to ride in.
There is also the option to ride third-person, first-person or automatic - which changes between birds-eye and spectator views. With all of the views, you can personalise your on screen data with 10 options to select from, which include all the usual figures such as time elapsed and distance, route profile, current gradient and the all important rider stats. As well as a plethora of ride and rider view options, there are also various motivational events, competitive leagues, challenges and group rides some led by professional riders to jump on too.
You can even upload your own route for the Bkool community to enjoy by recording the GPX data and video. A Bkool specific trainer will obviously have an element of advantage in terms of technical support, but the app will still support other smart trainers.
There are two types of subscription, Free and Premium. Cycling indoors might not be the most enjoyable for some people, but during the winter it can be the most optimal way to complete rides without needing all of the gear, as well as a winter bike to match. Using a turbo at home is obviously another option that you can use, though they might not be the most interesting without an app. Spin classes are another option - either at home with the likes of the Peloton indoor exercise bike or a more social gyms class.
Starting off riding mountain bikes on the South Downs way, he soon made the switch the road cycling. Although dabbling in racing off-road, on-road and virtually , to date his only significant achievement has been winning the National Single-Speed Cross-Country Mountain Bike Championships in Try and keep pedalling smooth and circular.
This will help you become more efficient and smooth and stop you from feeling like you're about to snap your cranks off. We have already worked on a longer guide to the best turbo trainers on the market, which you can find here. However, it is worth quickly reminding ourselves of what's on the market currently and what can best equip you for these workouts.
In an ideal world, the below workouts would be completed with the rider knowing their power. It allows you to put specific numbers to effort levels, dial in your sessions to the millimetre. Additionally, to establish an FTP, you will also need a power metre. To do this you can either use a power metre from your bike or one that's integrated into a turbo trainer, usually a direct-mount trainer. These tend to be expensive and take up a lot of space but offer the most realistic and dialled road feel while also allowing you to follow a workout without changing resistance manually.
For a more affordable option, you can use the rear wheel turbo trainer. They will not offer the same benefits of integrated power or automatic change but are more compact and more affordable. Subscribe to Cyclist magazine and get the latest tips and tricks every month to help maximise your time in the saddle. Sign up for our newsletter Newsletter. Secondary menu. Best turbo trainer workouts and sessions to improve your cycling.
Joe Robinson 26 Nov The question is now: how are you going to use it? See related. Best smart turbo trainers: Top Zwift compatible indoor trainers.
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