Training > Bike

Five turbo training sessions

Try these five sets of our favourite turbo trainer workouts, and take your biking to the next level.

Legendary cyclist Graeme Obree is quoted as saying that the first thing he’d rescue from his house if it was on fire would be his turbo trainer. 

While most of us probably don’t have the same zealous devotion as him – many would happily see the damn thing go up in flames – there’s no disputing its value as a training tool, especially during the winter months. 

Try these five sets of our favourites turbo training sessions, and take your biking to the next level this winter.

Session 1: single leg pedalling drills (26mins)

Technique session to develop a smooth, even pedal stroke. Can be used as an extended warm-up for other sessions or as a recovery workout.

Warm-up

5mins Easy spinning in smaller chainring and middle sprocket on the cassette.

Main set

  • 1min: clip out your weaker leg and rest it on a stool. Pedal one-legged, shifting down, if needed, to maintain 80-100rpm
  • 1min: spin with both legs
  • 1min: repeat the ‘dog muck drill’ with the other leg
  • 1min: spin with both legs
  • 1min: go back to the original leg and this time concentrate on the top of the pedal stroke by throwing the knee over the handlebars and by pushing the toes forward in the shoes
  • 1min: spin with both legs
  • 1min: repeat ‘knee over handlebars’ with the other leg
  • 1min: spin with both legs
  • 8mins: repeat main set

Cool-down

5mins easy spinning.

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