Roller training: 6 effective programs against boredom

Whether with or without Zwift - we have put together six varied and effective training programs for your indoor training. The programs range from cadence training to intensive basic endurance and are suitable for both smart trainers and conventional roller trainers.

program 1

Aim : training of cadence

Duration : Approximately 60 minutes

Process :

• Run in for 10 minutes in the lower GA1 area at 90 rpm
• 5 min at 100 rpm in the upper GA1 range
• 10 x 1 min (10s max. cadence alternating with 50s easy pedaling so that the pulse falls back into the lower GA1 range)
• 10 min at 100 rpm in the lower GA1 range
• 10 x 1 min (10s max. cadence alternating with 50s easy pedaling so that the pulse falls back into the lower GA1 range)
• 10 min at 100 rpm in the lower GA1 range
• Extend 5 min in the lower GA1 area at 90 rpm

Note : Do not hop in the saddle at maximum cadence

program 2

Goal: economization of technology

Duration: about 60 minutes

Process:

• Run in for 10 minutes at 90 rpm in the lower GA1 range
• 5 minutes at 100 rpm
• 3 minutes at 110 rpm
• 1 min at 120 rpm
• 3 minutes at 110 rpm
• 5 minutes at 100 rpm

Repeat this sequence and then:

• 10 min extension at 90 rpm in the lower GA1 range

Note: In this unit, the main intensity is in the base area

• 15 min in the lower GA1 range with any cadence (>90 rpm)
• 3 x 5 min in the upper GA1 range at 100 rpm and 5 min in the lower GA1 range at 90 rpm alternately
• 15 min with any cadence (>90 rpm) in the lower GA1 range
• 15 x 30s standing in the upper GA1 area alternating with 30s sitting in the lower GA1 area
• 15 min with any cadence (>90 rpm) in the lower GA1 range
• If you like, repeat point 4 again
• 15 min with any cadence (>90 rpm) in the lower GA1 range

Note: Time often goes by much faster with an exciting film

program 4

Goal: intensive basic endurance

Duration: about 60 minutes

Process:

• Run in for 15 min at 90-95 rpm in the lower GA1 range
• 10 x 1 min with 6s maximum acceleration and 54s easy continuation
• 15 min at 100 rpm in the lower GA1 range
• 10 x 1 min with 6s maximum acceleration and 54s easy continuation
• Ride for 10 minutes at any cadence (>90 rpm) in the lower GA1 range

Note: GA1 corresponds to between 61-75% of maximum heart rate or 71-85% of IANs and GA2 corresponds to 76-80% of HRmax or 86-95% of IANs

• 20 min with any cadence (>90 rpm) in the lower GA1 range
• 5 x 5 min with TF=60-65 rpm (with a pulse depending on the desired intensity in the upper GA1 or GA2 range)
• Run in for 15 minutes at any cadence (>90 rpm) in the lower GA1 range

Note: When riding at a low cadence, make sure you push and pull in a round and even manner

program 6

Goal: speed

Duration: about 60 minutes

Process:

• Run in for 15 min at 90-95 rpm in the lower GA1 range
• 10 x 1 min with 6s maximum acceleration and 54s easy driving
• 15 min at 100 rpm in the lower GA1 range
• 10 x 1 min with 6s maximum acceleration and 54s easy driving
• Ride for 10 minutes at any cadence (>90 rpm) in the lower GA1 range

Note: "Simple" roller trainers do not offer the same stability as indoor trainers with direct drive, which is why the rear wheel can slip under high forces. A direct drive is therefore better suited for sessions with short and high-intensity intervals.

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