The CTS Field Test is two 8-minute time trials separated by 10 minutes of easy spinning recovery, and you should input the higher of the two average power values you record during the test. Simply go to your zone settings in your account, select ‘CTS’ in the auto-calculation drop menu, and enter your CTS Field Test power. The intensities featured in the workouts below are available to all athletes using TrainingPeaks.

1 minute FastPedal (low resistance, fast as you can pedal without bouncing in the saddle).

Either way, the workouts below should start with the following 10-minute warmup: You can also do these cycling workouts outdoors. If you’re training 5-6 times a week, you could do three of these harder interval sessions per week, just remember to allow for adequate recovery between sessions and adjust the intensity of your endurance and/or group rides to make sure your total weekly workload is appropriate for making progress. If you’re training 3-4 times a week, then two of these workouts per week would be a good starting point, with the other ride(s) focused on moderate endurance miles. These are individual sessions, not a training program. But before we get to the specific workouts, here’s what you should do with them. Indoor Workouts You Should Include In Your Trainingīelow you’ll find 3 indoor cycling workouts you should incorporate into your training. When you’re short on time but want a great workout, try one of these three indoor cycling workouts under 60 minutes. You can get on the bike – at any hour of the day or night – get a great workout done in an hour or less, and be finished! For time-crunched cyclists, indoor cycling can be a great time saver.

And with smart trainers and interactive cycling apps, riding indoors can sometimes be more fun than riding outside. Let’s face it – there are times when indoor cycling workouts are a lot more convenient, and potentially more effective, than riding outdoors.

Best free indoor spin app