Spinning Training Program At Home
Officially-licensed footage from the world's greatest races. Structured Workouts Get ResultsNo matter what aspect of your fitness you want to improve, we have a Sufferfest for that.
Our structured workouts are designed by elite coaches to target everything from climbing to speed, endurance to base, race simulation to efficiency, time trialling to triathlon. So many ways to get faster, so little time. REAL PRO RACE FOOTAGEExclusively-licensed footage puts you in the middle of the world's greatest races. You're not just a spectator, you're part of the action. STORYLINES & MUSIC THAT DRAW YOU INRiding inside doesn't have to suck. Every workout has its own story, with arch rivals, epic battles, and nail-biting sprint finishes.
Pair that with killer soundtracks and you'll almost forget how much it hurts. 15 MINUTES OR LESSOur workouts are designed to give you maximum benefit with minimum time. So is our yoga progamme. Most of the sessions are 15 minutes or less, making them perfect for the time-crunched athlete looking to improve full-body strength and flexibility.
You get straight to the exercises that matter, without having to stare at some stranger’s Downward Dog in a crowded yoga studio. ALL PART OF THE PLANTo help you get the most out of your training, we integrated the Yoga for Cyclists Programme into all of our training plans. Pre and post-workout yoga sessions target your Core, Flexibility, Posture, Recovery, and Breathing so you can maximise your Return on Suffering. The Travel sessions will make sure you stay strong in Couchlandria. STRONG TO THE COREThe 30 sessions included with the app are designed to strengthen notoriously weak areas for cyclists: your core, back, upper body and overall flexibility. Other sessions help you improve your balance, your agility and your posture. Feeling stressed or fatigued?
The recovery and breathing sessions will make you feel right at Om. Improve athletic performanceLegs alone can't get you where you're going.
Whether you're gunning for the top of the podium or the top of the local climb, the stuff that really counts is right under your helmet. 10 week programme of modulesOver the course of 20 audio modules you’ll learn practical techniques that will help you identify who you are as an athlete, what you want, and exactly how to get it. Integration with all of The Sufferfest / APEX training plans means you’ll train smarter, get more out of your workouts, and see bigger gains than ever before. DROP THEM LIKE A BAD HABITWant to train like the pros? This is their secret weapon. Developed with elite coaches and sports psychologists, this program will build your mental toughness and give you that competitive edge. No equipment requiredCancel that gym membership.
The Strength Training for Cyclists sessions don’t require any extra equipment apart from a mat and a couple of water bottles.
For most riders the winter season is a boring time with indoor training like spinning, home trainer or stationary bicycling. I think it is boring too, and therefore I have invented a couple of training programs and an e-book, which have proved to be very effective and short in time. Indoor Cycling Saves You TimeAll of these programs can be done without a heart rate monitor. The programs have in common that they are time-saving and specific for either aerobic or anaerobic metabolism.For most riders the winter season is a boring time with indoor training like spinning, home trainer or stationary bicycling.
I think it is boring too, and therefore I have invented a strong, which have proved to be very effective and short in time.Also, you can get tips to reduce your training time AND ride much faster in my popular e-book:In fact these intervals are based on a large amount of scientific research.The short version is: To increase or maintain your VO2 max it is optimal to train at a level close to your VO2 max. The recommendations are that you spend as much time as possible at your VO2 max in intervals and with active recovery.So now you can keep your training short in time and still reach your goals. All you need is a bottle of plain water. Indoor cycling training programsAerobic power 1 (50 minutes)15 minutes – Warm up (increasing intensity)5 x (4min high intensity + 2min low intensity)5 minutes cool downThis program is designed to increase your maximum oxygen consumption. It gives you 20 minutes at a very high oxygen consumption, but it is not designed to be ridden to complete exhaustion.Your VO2 max will gain improvements even at a more comfortable pace.
It is, however, still important to push yourself very hard during the intervals. In the resting periods you should maintain an intensity at about 60% of VO2 max.Aerobic power 2 (49 minutes)15 minutes – warm up (increasing intensity)5 x (40 sec. Very high intensity – 20 sec. Low intensity)3 minutes recovery5 x (40 sec. Very high intensity – 20 sec. Low intensity)3 minutes recovery5 x (40 sec. Very high intensity – 20 sec.
Low intensity)3 minutes recovery5 x (40 sec. Very high intensity – 20 sec. Low intensity)5 minutes cool downThis program is also designed to increase your maximum oxygen consumption. You work with a slightly higher intensity during the intervals than in the previous ‘Aerobic Power 1’ program. You will also gain increments in your anaerobic capacity.You can expect results after only a couple of training sessions.
This program really rocks.Anaerobic power 1 (50 minutes)15 minutes – warm up (increasing intensity)5 x (60sec. Maximum intensity + 6 min. Recovery)This program is designed to increase your anaerobic capacity. During the intervals the body is exposed to enormous amounts of anaerobic metabolites. After only a few of these sessions your body will be better to work at an anaerobic environment. This skill is primarily used in competitions, where jumps and sprints demand anaerobic efforts.
This art of training is very exhausting and therefore it should primarily be used for competition preparation.Find more here. Im off a good level of fitness at the momment but I work away from home and only have access to a stationery bike in the gym as im in the middle of the caspian sea on a platform, im away for 4 weeks and home for 4weeks so training while im away is essential so i dont get left behind when i get home. I was becoming boared with my usual cycle routine and not finding the motovation to go to the gym until i found this siteWell i started the Aerobic 1 last week, but pushed up to 17-18 my RPE for the 4min as i ride enduro DH races on mountain bikes and this is the average length of a timed stage. I have to say this week i have seen my power in wattts increase and im keeping the power down for the full 4 min now.Cheers for the programe. More indoor programmes to increase my sprinting for these enduro events i have this year.Thanks alot. I’m also sort of a beginner rider. I hjave done spinning classes before, but one thing is to do what you are told, and to know what you are actually doing.
I have a professional spin bike, like the ones at the gym, and would like to use it properly in order to acomplish my weight loss goals. In addition I do weight training, but I think I’m lacking on my cardio.How should I combine the programs above in order to get better results, and, how do you know when to stand or sit. I see that you guys focus more on other things rather than pose, that’s why I ask.And, what kind of “computer” or “system” would you recomend in order to keep track of speed and intensity?Hope someone can help!. I teach on the average of 5 spin classes a week at two different fitness centers. The classes include all abilities, fitness enthusiast trying to lose some weight, the novice cyclist, the serious cyclist, and those serious competitors in cycling and triathlons. One of the fitness centers has asked me to put together a winter cycle training program to be taught to serious cyclists in a spin format. Your E-Book on winter training programs – Can it and is it used for spin classes?
Are there spin classes using your format. Can you give me names/locations so I can inquire. I’m 78 years old and will be riding in RAAM this year in a 4 man team about a month from now. While I have the stamina for a ride of this magnitude I’m not fast.
45 Minute Spin Workout
Also, I’m not a racer and never have been. My question is how do I get faster in such a short time?I just started doing interval training by pushing for about 10 minutes and normal cycling for about 4 minutes. I stay in the middle front ring and take turns on the 9 speed rear cog.
I”m doing this for about an hour every other day. Recently I’ve been cycling about 2 to 3 hundred miles per week.
Spinning Workouts At Home
What do you think?. Jean-Francois says:February 16, 2012 at 4:12 amhi jesper! How can i determine a high intensity,low intensity training using a heart rate monitor?at what percentage of maximum heart rate is a high intensity/low intensity workout?Thanks!Craig says:March 10, 2011 at 10:54 amHi Jesper, hope you can help. In regards to the training programs above, when you talk about very high intensity, high intensity etc, can this be related to a percentage of max heart rate.
As this is the best measure I have.arnel alquinto says:August 11, 2011 at 2:39 amhi jesper! How can i determine a high intensity,low intensity training using a heart rate monitor?at what percentage of maximum heart rate is a high intensity/low intensity workout?just the same inquiry as craig’s comment on march 10,2011.