Indoor Bike Workouts For Runners

The workouts below were designed for an indoor bike trainer but you can also perform them on a standard spin bike.

Indoor bike workouts for runners.

Here s some cycling workouts for runners to help build strength speed and endurance. Zwift s biggest feature and its unique selling point is the ability to ride in a virtual world against or alongside other people from across the world it s totally immersive. Either with a cycling group a few friends or solo plan a route that will take one to three hours to complete. Try also to use a cycling cadence above 90 revolutions per minute rpm which will.

The best cycling workouts for runners. Yes being on a bike can help your running performance. Workouts on the bike build your cardiovascular. A 2015 study found that doing two weeks of three high intensity interval sessions on a stationary bike helped runners improve 3k time trial speed by about 3 percent.

Each workout includes a 10 to 15 minute warmup and a 10 minute cooldown. It makes indoor cycling a game and the result is that it makes turbo training fun and engaging. The best way to get started in cycling would be either to take a local indoor cycling class at the gym to see if you like it or to head to a local bike shop and rent a bike for the day. If you re a runner who is training with harder effort workouts including long runs speedwork tempo runs and hill workouts you can weave in two easy effort cycling workouts weekly.

Choosing a route with a mix of flat roads steep climbs and rolling hills is ideal but this doesn t matter as much as keeping your heart rate in the desired training zone. Fartlek is a swedish term that means speed play. The runners used a 3k treadmill test to establish a. Stationary bikes are great for everyone of all fitness levels jennifer tallman indoor cycling instructor at new york sports clubs tells self.

I suggest that you do at least one of the sessions below twice a week choose another for a third hard day. Here is a list of biking workouts you might consider adding into your training program.