INTRODUCTION VIDEO:

Endurance Hour #175, Lisa Roberts on Endurance Hour with Dave Erickson

Drills and Endurance – 4 Week Program:  This program is for anyone who wants to add more skill specific indoor bike trainer workouts to their personal library or for someone who wants to follow four weeks of bike focused drill training.  Each week includes 6 workout sessions. Sessions range from 45 minutes to 2 hours. You’ll find a good variety of one legged and cadence drill workouts in this plan which again, are best done on the trainer.  You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs. At any point, you can combine two workouts together to create a longer endurance training session or adding more to the warm up and cool down phase.  It’s best to include this type of training in the preparation/base phase of your training plan.  This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as supplement to our triathlon training plans.  If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule.  If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix plan.

Strength and Skills – 4 Week Program:  This program is for anyone that wants to add more strength and skill workouts to their bike workout library or follow a month of strength building on the bike.  Each week includes 6 workouts ranging between 45 minutes and 2 hours in length with a variety of low cadence drills in Zone 3-4 intensity based on your heart rate, RPE and power with a mix of lower intensity recovery workouts.  You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs.  For example, you can combine two workouts together  to create a longer endurance training session or repeat the main set only twice verses four times if you want to shorten the workout.  This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a supplement to our triathlon training plans.  If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule.  If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix.  This type of training is typically found at the end of your base phase.  For example, if you have 12 week base training plan, these workouts fit well in weeks 6-12 after you have developed skills and endurance. If you have an 8 week base phase, then weeks 5-8.   

Endurance Hour 187 with Dave Erickson and Roger ThompsonThreshold and Speed – 4 Week Program:   This program is for anyone that wants to add more threshold and Speed/VO2Max workouts to their bike workout library or follow a month of bike focused high intensity training.  Each week includes 6 workout sessions ranging between 45 minutes to 2 hours in length of high intensity / threshold training in zone 4-5 intensity.  You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs.  For example, you can combine two workouts together  to create a longer endurance training session or repeat the main set only twice verses four times if you want to shorten the workout.  Best to include this type of training at the end of your build phase. For example, in an 8 week build, these workouts are best in weeks 4-8 before your taper.  This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a supplement to our triathlon training plans.  If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule.  If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix.

Ultimate Mix – 4 Week Program:  This program is for anyone looking to add more variety to their indoor cycling workouts. Each week includes 6 workouts. Each one has a specific purpose: recovery, drills, endurance, strength, threshold and speed.  Each week builds on the previous week.  Sessions range from 45 minutes to 2 hours.  You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs.  For example, you can combine two workouts together  to create a longer endurance training session or repeat the main set only twice verses four times if you want to shorten the workout. This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a supplement to our triathlon training plans.  If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule.  If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix.

 

——- TRAINING PEAKS PAGES BELOW ———

Swim Faster in 30 Days: http://bit.ly/2O9rb8C

101 Swim Workouts: http://bit.ly/2ELLs4F

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Half Marathon Program: http://bit.ly/2Rf6kTl

Marathon Program: http://bit.ly/2z4Icvk

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Cycling: Drills and Endurance: http://bit.ly/2CHTUiP

Cycling: Strength and Skills: http://bit.ly/2JhUgOv

Cycling : Threshold and Speed: http://bit.ly/2Jj46zw

Cycling: Ultimate Mix: http://bit.ly/2EMAmfW

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Beginner Sprint: http://bit.ly/2yBjfYN

Beginner Olympic: http://bit.ly/2ORBBiA

Beginner Half Ironman: http://bit.ly/2OUUO2H

Beginner Ironman: http://bit.ly/2zfcPhN

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Couch to Sprint: http://bit.ly/2PYbjrc

Couch to Olympic : http://bit.ly/2z6OElu

Couch to Half Ironman: http://bit.ly/2D6qrQt

Couch to Ironman: http://bit.ly/2AvjlCL

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Advanced/Elite Sprint: http://bit.ly/2O9yDjY

Advanced/Elite Olympic: http://bit.ly/2OP7TdY

Advanced/Elite Half Ironman: http://bit.ly/2D7nkb5

Advanced/Elite Ironman: http://bit.ly/2ELroPZ

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Ironman 70.3 CDA Plan: http://bit.ly/2RBw24N

Ironman 70.3 Puerto Rico Plan: http://bit.ly/2AL6Bbf

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Equipment We Use and Recommend:

Squat Racks: https://amzn.to/2SoOHlj
WODFitters Bands: https://amzn.to/2CVuVJB
TRX Home Gym: http://amzn.to/2vQ6yJs
TRX Training X-Mount: http://amzn.to/2vQ2lWp
Bosu Ball: http://amzn.to/2DOOYd3
Rubber Encased Hex Dumbbells: http://amzn.to/2DUj8eI
Solid Cast Iron Kettlebell: http://amzn.to/2DRgczy

Everlast Heavy Bag Starter Kit: http://amzn.to/2DDkKq4
Jump Rope: http://amzn.to/2GpveuP
All Purpose Yoga Mat: http://amzn.to/2FjoqxB

Swim Parachute: http://amzn.to/2DPtwV3
Swim Snorkel: http://amzn.to/2FlvDx2
Swim Pull Buoy: http://amzn.to/2GmzbAl

Cycling Equipment: https://amzn.to/2Q4q77U
Cycling Accessories: https://amzn.to/2Q2drOP
Wahoo KICKR Indoor Bike Trainer: http://amzn.to/2Fl3beF

Running Shoes: https://amzn.to/2D9hxC3
Running Gear: https://amzn.to/2EN9xby

GPS Watches: https://amzn.to/2EKWKpQ
Garmin Forerunner 920XT: http://amzn.to/2DDIXMM
Timex Sports Watches: https://amzn.to/2Da4qQV

My Sports & Outdoor Store: https://amzn.to/2DcRppZ

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Free Swim/Run Form Coaching: http://bit.ly/2AtxksD
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t2Endurance Club Facebook Group: https://www.facebook.com/groups/t2Endurance/
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Leave Me a Voicemail Anytime: https://www.speakpipe.com/EnduranceHour
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Our Endurance Hour Youtube channel on Youtube has seen over 6.9 million visitors and we have more than 1,500 videos  ranging from Swim, Bike and Run Tutorials and Demonstrations, Product Reviews, Interviews to Ironman Triathlon and Xterra race coverage, Product Reviews, and Podcast Episodes.  Our channel serves as a living archive of high quality, educational and entertaining video content.

 

6 Essential Indoor Trainer Workouts

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Results from a recent survey in our "Health, Fitness and Sports" Facebook group about why athletes don't like riding the trainer came back, “It's boring” and "It's too hard.” Do you feel the same way?! If so, it doesn't have to be. You can now download my "6 Essential Indoor Trainer Workouts" for FREE and learn how to add more variety and excitement to your indoor bike workouts today.

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