The aim of this article is to propose a series of home-trainer sessions to progress on bike. This tool is particularly interesting to do qualitative work and / or continue to train indoor, when it is not possible to ride outdoor.

11 Home Trainer Sessions

 

Home-Trainer Session #1

Theme: Explosiveness

Duration: 1h
Heating: 30 minutes progressive (10 ‘zone i1 / 10’ zone i2 / 5 ‘zone i3 / 5’ zone i2)
Body sessions: make 8 sprints of 10 ” in zone i7 (stay seated, start the sprint at a standstill, use a 50 × 15 gear). Between each effort, take 1 ‘of active recovery in zone i1, without forcing on the pedals.
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1
NB: this session allows to work on strength and maximum power, which is very useful for endurance athletes as explained in another article.

Home-Trainer Session #2

Theme: Critical endurance

Duration: 1h15
Warm-up: 20 minutes progressive (5 ‘zone i1 / 5’ zone i2 / 5 ‘zone i3 / 5’ zone i2)
Body of session: making a pyramid (3 ‘zone i3 / 1’ zone i2 / 4 ‘zone i3 / 1’ zone i2 / 5 ‘zone i3 / 1’ zone i2 / 4 ‘zone i3 / 1’ zone i2 / 3 ‘ zone i3). Keep a rate greater than 90 rpm.
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1

Home-Trainer Session #3

Theme: Anaerobic Threshold

Duration: 55 min
Warm-up: 20 minutes progressive (5 ‘zone i1 / 5’ zone i2 / 5 ‘zone i3 / 5’ zone i2)
Body sessions: make 3 efforts of 6 ‘in zone i3-i4 while maintaining a rate between 100 and 110 rpm. Between each effort, take 2 ‘of active recovery in zone i2.
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1

Home-Trainer Session # 4

Theme: VO2max

Duration: 50 min
Warm-up: 20 minutes progressive (5 ‘zone i1 / 5’ zone i2 / 5 ‘zone i3 / 5’ zone i2)
Body sessions: make 2 sets of 8 accelerations of 30 ” in zone i5 with a rate between 100 and 110 rpm. Between each effort, take 30 ” of active recovery without forcing on the pedals. Get 4 ‘in zone i2 between the sets.
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1
NB: this session allows to work on the maximum aerobic power, which is essential to progress as we saw in the article on polarized training

Home-Trainer Session n ° 5

Theme: EPIC Protocol (VO2max)

Duration: 1h
Warm-up: 20 minutes progressive (5 ‘zone i1 / 5’ zone i2 / 5 ‘zone i3 / 5’ zone i2)
Body of session: realize 2 to 3 times the following series:

3 x (20 ” accelerations in zone i5 / 40 ” active recovery)
3 x (30 ” accelerations in zone i5 / 30 ” active recovery)
3 x (40 ” accelerations in zone i5 / 20 ” active recovery)
Get 4’30 ” in zone i2 between sets.
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1

Home-Trainer session n ° 6

Theme: Gimenez Protocol (PMA)

Duration: 1h30
Warm-up: 20 minutes progressive (5 ‘zone i1 / 5’ zone i2 / 5 ‘zone i3 / 5’ zone i2)
Body sessions: make 9 efforts from 1 ‘in zone i5 to 100% of PMA while maintaining a rate between 100 and 110 rpm.
Between each effort, take an active recovery time of 4 ‘while remaining in zone i3 (70% of PMA).
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1

Home-Trainer Session # 7

Theme: Force / Velocity

Duration: 1h10
Warm-up: 20 minutes progressive (5 ‘zone i1 / 5’ zone i2 / 5 ‘zone i3 / 5’ zone i2)
Body sessions: realize 4 series including 5 ‘in force (40-50 rpm) then 5’ in velocity (100-120 rpm). Do not go beyond zone i3!
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1

Home-Trainer Session # 8

Theme: Maximum Aerobic Power

Duration: 50 min
Heating: 30 minutes progressive (10 ‘zone i1 / 10’ zone i2 / 5 ‘zone i3 / 5’ zone i2)
Body sessions: make 5 efforts of 1 ‘, 2’, 3 ‘, 2’ then 1 ‘in zone i5 to 100% of PMA maintaining a rate between 100 and 110 rpm.
Between each effort, observe an active recovery time identical to the working time remaining in zone i2.
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1
NB: this session is essential for anyone who wants to progress especially in hill, as evoked in this article

Home-Trainer Session 9

Theme: Pedaling technique

Duration: 55 min
Warm-up: 20 minutes progressive (5 ‘zone i1 / 5’ zone i2 / 5 ‘zone i3 / 5’ zone i2)
Body sessions: make 2 sets of 5 x (30 ” pedaling only with left leg, 30 ” pedaling only with right leg, 1 ‘pedaling normal at 90 rpm). Do this exercise with a “consistent” gear (50×19). Take 5 ‘active recovery in zone i2 between the 2 sets.
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1

Home-Trainer Session # 10

Theme: “Ramp”

Duration: 1h
Warm-up: 20 minutes progressive (5 ‘zone i1 / 5’ zone i2 / 5 ‘zone i3 / 5’ zone i2)
Body: Make 2 x (5 ‘in 3/3’ zone in i4 / 1 ‘zone in i5 / 15’ ‘zone in i7 / 5’ core in i1 zone)
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1

Home-Trainer Session # 11

Theme: Active Recovery

Duration: 30 min
Warm up: 10 minutes progressive (5 ‘zone i1 / 5’ zone i2)
Body session: Make 5 x (5 ” acceleration zone i5-i6 / 3 ‘active recovery in zone i2)
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1
NB: this type of session can be performed on an empty stomach, we explain the interest here

Home-Trainer Session # 12

Theme: “PMA Ramp”

Duration: 1h
Warm-up: 20 minutes progressive (5 ‘zone i1 / 5’ zone i2 / 5 ‘zone i3 / 5’ zone i2)
Bodywork: Make 2 x (10 “/ 15” / 20 “/ 25” / 30 “35” / 40 “/ 45” to PMA by starting your effort every minute). Take 5 ‘active recovery in zone i2 between the 2 sets.
Back to Calm: 5 ‘in zone i2 then 5’ in zone i1

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Notes:

Those sessions can be performed in the order proposed, possibly by inserting active recovery sessions (session n ° 10) between each session.
Be sure to make your sessions in an airy atmosphere (balcony, open garage, facing a fan …) and cool, to limit the phenomena of hyperthermia.
Remember to drink well, before, during and after your sessions. For intensive sessions use an energy drink
Do not force too much on the first rehearsals. Be PROGRESSIVE!
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Reminder on Training Intensities:

The dosage of the intensity of a workout should be done from the heart rate, power and / or sensations.
The determination of the training intensities is ideally made from the results of a stress test carried out in a medical-sports laboratory. These results make it possible to determine the training zones corresponding to the various types of effort.
In the absence of such results, two equations can be used to approximate the maximum heart rate (MCF):

  • Male: FCM = 220 – age to year
  • Female: FCM = 226 – age to year
Zones% Maximum Heart Rate (HRMax)% Maximal Aerobic Power (MAP)Associated sensations
I7 (short sprints)Insignificant180-300Muscle tingling just after the effort.
Hyperventilation after exercise
Conversation impossible.
I6 (long sprints)Insignificant100-180Maximum muscle pain during exercise
Extreme suffering during the exercise.
Hyperventilation during exercise.
Conversation impossible.
I5 MAP (Maximal Aerobic Power)95-10080-100Rapid increase in muscle pain.
Rapid increase in ventilation.
Very difficult conversation.
I4 (Anaerobic Threshold)90-9575-80Progressive increase of muscle pain.
Gradual increase of ventilation.
Difficult conversation.
I3 (Critical Endurance)85-9065-75Appearance of a slight muscle pain during the effort.
High ventilation but stable and controllable.
Conversation possible.
I2 (Base Endurance)75-8550-65No muscle pain.
Maintain intensity without problems.
Easy conversation.
I1 (Active Recovery)< 7540-50No muscle pain.
Maintain intensity without problems.
Very easy conversation.

 

Jean-Baptiste WIROTH – PhD
Training Expert
Founder of WTS The Coaching Company
E-mail: jb.wiroth@wts.fr

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For further !

– Contact us for a personalized and tailor-made program: [click here]
– How to choose your home-trainer on the [Alltricks] blog
DC Rainmaker’s recommendations for choosing his home trainer
– Pour les cyclistes francophones, retrouvez cet article en français

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