Cycling indoors can be challenging. Unlike being outdoors, it’s hare to feel like you’re making progress. You don’t have your normal stops because of lights, traffic or waiting on your bestie to catch up. Cycling indoors provides training advantage which cannot happen outside on most rides. It allows you to push your limits. Few consequences exist for pushing to your limit since there are no stop signs, cars, squirrels and other common hazards. You get to focus on you and your training.

A word of caution, it is equally as important to stay hydrated and fueled for your indoor training as it is for outdoor training. Make sure your water bottles are full of your favorite hydration and get to work! If you haven’t already invested in a fan, this workout will likely motivate you to add that to your indoor training setup.

The Workout:


  • 5 minutes pedaling easy
  • 12 minute single leg drill repeating the following sequence 3 times
    • 1 minute right leg
    • 1 minute both legs
    • 1 minute left leg
    • 1 minute both legs

Set 1: Repeat 4 times

  • 3 minutes: Sit in easy gear with high reps per minute (RPM)
  • 1 minute: rest interval

Set 2: Repeat 4 times

  • 3 minutes: Stand in big gear maintaining 65-70 RPM
  • 1 minute: rest interval

Set 3: Repeat 4 times

  • 3 minutes: Sit in big gear maintaining 65-70 RPM
  • 1 minute: rest interval

Cool down:

5 minutes easy

Work with the entire circle:

When you are cycling indoors, you have an ideal opportunity to focus on your form and technique. In the warm-up listed above, you are asked to focus on single legs at a time. In order to do this, you could simply think about using one leg more than the other or you can challenge yourself and actually un-clip your foot. Some trainers you can carefully rest your foot on the stationary part of the trainer. For safety, we recommend putting a chair next to your trainer.

The most efficient and effective method of cycling is to use the entire circle of motion. Single leg drills help you to realize where your weaknesses are and to work on becoming stronger. As you work on the remainder of the workout, remember the feeling of single leg drill and try to use every bit of strength from both legs. When you get onto the road, you will be able to see the difference in your strength.


As with all training advice, please read this with knowledge of your own health and abilities in mind. Be sure to ask a doctor if you’re healthy enough to perform these exercises. If you have an injury, make sure you have recovered and cleared for additional activity. Do not over-train and ensure you are fueling your body appropriately to maximize your body’s performance and recovery. If something causes pain, that’s not good. Stop that exercise and perhaps the workout. When you workout, you should feel like you’re doing work but there shouldn’t be pain. Listen to your body and be smart.


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