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Indoor Training Workouts

The Cycling-Inform Indoor Cycling Training Workouts are designed to help improve your cycling using the same sessions that we using in our successful remote coaching program.

This table provides the best use of our Indoor Cycling Training Workouts.

Intensity - More Stars = harder     Events - More Stars = better
Workout Intensity Endurance Events Hill Climbing Sprinting Time Trialing Road Racing Criterium Track
001 - Crit Lat Ergo ***** **** *** ** *** **** ***** ***
 002- E3 Strength Endurance *** ***** ***** n/a ***** ***** *** **
003 - Fruit Bowl **** ***** **** n/a ***** ***** ***** **
004 - VO2MAX Power Interval Shuffle ***** **** *** ** *** **** ***** ***
005 - Sandown Ergo ***** *** **** **** *** **** ***** ***
006 - Pursuit Ergo ***** *** ** **** *** **** ***** *****
007 - E3 Power Steps Ergo *** ***** ***** n/a ***** ***** *** **
008 - Climbing Repeats I **** ***** ***** n/a ***** ***** *** **
009 - Climbing Repeats II **** ***** ***** n/a ***** ***** *** **
010 - Hill Climber E3 *** ***** ***** n/a ***** ***** *** **
011 - Hill Climber VO2MAX **** ***** ***** n/a ***** ***** *** **
012 - Break Jumper ***** *** **** **** *** **** ***** ***
  • Cycling-Inform - 001 - Crit Lat Ergo - 5 Star - PDF Download
    $18.62 Cycling-Inform - 001 - Crit Lat Ergo - 5 Star - PDF Download
    The next step in becoming a killer criterium rider. This very demanding indoor cycle training workout session is developed to replicate the LAT demands in criterium racing.  Building on your strength created earlier in...

  • Cycling-Inform - 002 - E3 Strength Endurance Ergo - 3 Star - PDF Download
    $18.62 Cycling-Inform - 002 - E3 Strength Endurance Ergo - 3 Star - PDF Download
    Time Trial efforts to build strength for improving average speed on longer rides. Ideal for building good aerobic capacity, improving plasma volume, increasing mitochondrial enzymes, increasing V02MAX and converting type IIb...

  • Cycling-Inform - 003 - Fruit Bowl Ergo - 4 Star - H.264 Video Download
    $29.26 Cycling-Inform - 003 - Fruit Bowl Ergo - 4 Star - H.264 Video Download
    Something for everyone. Ideal for developing all aspects of your cycling. These intervals get shorter as you progress through this workout. As you do so it is important to increase the effort intensity by increasing your...

  • Cycling-Inform - 003 - Fruit Bowl Ergo - 4 Star - PDF Download
    $18.62 Cycling-Inform - 003 - Fruit Bowl Ergo - 4 Star - PDF Download
    Something for everyone. Ideal for developing all aspects of your cycling. These intervals get shorter as you progress through this workout. As you do so it is important to increase the effort intensity by increasing your...

  • Cycling-Inform - 004 - VO2MAX Power Interval Shuffle Ergo - 5 Star - PDF Download
    $18.62 Cycling-Inform - 004 - VO2MAX Power Interval Shuffle Ergo - 5 Star - PDF Download
    Another great high intensity workout. This one is great for criterium and road cyclist wanting to get a good top end edge. This very demanding indoor cycle training workout session is developed to replicate the LAT demands...

  • Cycling-Inform - 005 - Sandown Ergo - 5 Star - PDF Download
    $18.62 Cycling-Inform - 005 - Sandown Ergo - 5 Star - PDF Download
    This is a demanding session proven to help you build strength, improve your cardio system and help you drop weight. It is designed to replicate criterium racing at the Sandown circuit in Melbourne Victoria.Again, this...

  • Cycling-Inform - 006 - Pursuit Ergo - 5 Star - PDF Download
    $18.62 Cycling-Inform - 006 - Pursuit Ergo - 5 Star - PDF Download
    This is a hard session that provides both strength and cardiovascular intervals that are ideal for peaking for road racing or for criterium training. There is not a lot of recovery between efforts so this also helps to focus...

  • Cycling-Inform - 007 - E3 Power Steps Ergo - 3 Star - PDF Download
    $18.62 Cycling-Inform - 007 - E3 Power Steps Ergo - 3 Star - PDF Download
    This session develops power by gradually increasing gear size whilst reducing interval time. It also develops the body's ability to effectively buffer lactic acid. This session is still aerobic, effort should now be above...

  • Cycling-Inform - 008 - Climbing Repeats I - 4 Star - PDF Download
    $18.62 Cycling-Inform - 008 - Climbing Repeats I - 4 Star - PDF Download
    Great session for time/weather constrained cyclists looking to build their climbing endurance and strength. This session is hard particularly towards the end as the lactate builds in your quads during the standing 15 second...

  • Cycling-Inform - 009 - Climbing Repeats II - 4 Star - PDF Download
    $18.62 Cycling-Inform - 009 - Climbing Repeats II - 4 Star - PDF Download
    Great session for time/weather constrained cyclists looking to build their climbing endurance and strength. This session simulates longer climbs. Each 10 minute effort gradually increases in required effort simulating...

  • Cycling-Inform - 010 - Hill climber Cadence Steps E3 - 3 Star - PDF Download
    $18.62 Cycling-Inform - 010 - Hill climber Cadence Steps E3 - 3 Star - PDF Download
    ITT efforts to build strength for Hill Climbing. Another great workout for improving your hill climbing. Effort intensity - Three Stars - Medium Hard Time - 60 mins Format - PDF download Includes free bonus e-book -...

  • Cycling-Inform - 011 - Hill climber Cadence Steps VO2MAX - 4 Star - PDF Download
    $18.62 Cycling-Inform - 011 - Hill climber Cadence Steps VO2MAX - 4 Star - PDF Download
    ITT efforts to build strength for Hill Climbing. Especially good for the racing cyclist wanting to improve his climbing speed. Effort intensity - Four Stars - Medium Hard Time - 60 mins Format - PDF download Includes...

  • Cycling-Inform - 012 - Break Jumper Ergo - 5 Star - PDF Download
    $18.62 Cycling-Inform - 012 - Break Jumper Ergo - 5 Star - PDF Download
    These efforts are designed to build good LAT tolerance and ideal for the Racing cyclists wanting to improve their ability to jump across to breaks. Focus on your leg speed and creating good powerful pedal strokes when doing...

  • Cycling-Inform - 013 - Over Threshold Intervals - 4 Star - H.264 Video Download
    $29.26 Cycling-Inform - 013 - Over Threshold Intervals - 4 Star - H.264 Video Download
    Another demanding session down at BikePark. This indoor training workout develops excellent over threshold power to help you bridge gaps, manage attacks and climb short hills with explosive power. Effort intensity - Four...

  • Cycling-Inform - 023 - Strength Endurance plus lift - 5 Star - H.264 Video Download
    $29.26 Cycling-Inform - 023 - Strength Endurance plus lift - 5 Star - H.264 Video Download
    Time Trial efforts to build strength for improving average speed on longer rides. Ideal for building good aerobic capacity, improving plasma volume, increasing mitochondrial enzymes, increasing V02MAX and converting type...

  • Cycling-Inform Cycling Indoor Trainer Workout Classes - Casual Rate
    $26.60 Cycling-Inform Cycling Indoor Trainer Workout Classes - Casual Rate
    Cycling Indoor Trainer Workout Classes schedule - click here. Quality Indoor Cycling Workouts Our workouts have been developed specifically to help you to: •    Burn fat •    Improve...

  • Cycling-Inform Cycling Indoor Trainer Workout Classes - Discounted 10 Sessions
    $212.80 $180.88 Cycling-Inform Cycling Indoor Trainer Workout Classes - Discounted 10 Sessions
    Cycling Indoor Trainer Workout Classes schedule - click here.  Quality Indoor Cycling Workouts Our workouts have been developed specifically to help you to:•    Burn fat•   ...

  • Cycling-Inform Cycling Indoor Trainer Workout Classes - Discounted 5 Sessions
    $133.00 $106.40 Cycling-Inform Cycling Indoor Trainer Workout Classes - Discounted 5 Sessions
    Cycling Indoor Trainer Workout Classes schedule - click here. Quality Indoor Cycling Workouts Our workouts have been developed specifically to help you to: •    Burn fat •    Improve...





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