Snow Day Bike Trainer Workout

If you live in Canada and any of the northern US States then you are likely going to be stuck indoors over the next few days while Winter Storm Caly goes past!  To keep all you guys entertained, here is a great 60-75 min workout for you to do on the trainer which alternates between a little interval work and strength training.  

Before you start, please make sure your bike and trainer are secure and you have placed a mat or large towel on the floor next to the trainer.  You may also want to place an extra towel and water bottle on the floor next to your mat 'cause you are gonna SWEAT!


10 min easy on the trainer, include 4 x 15 second spin ups at 100+ RPM

Main Set:

Repeat the following 3 times total (i.e. bike, core, bike, core, bike, core).  No rest in between.

Bike - do 10 minutes as:

  • 4 min spin at 90+ RPM gradually increasing resistance as you go
  • 1 min standing at 65+ RPM
  • 2 min easy spin 
  • 2 min hard effort
  • 1 min easy spin

Core/Leg Work - 100 reps* as:

  • 20 squats (this is going to burn!)
  • 20 lunges
  • 20 bicycle crunches
  • 20 leg lifts (10 each leg)
  • 10 pushups (modified or wall are OK!)
  • 10 crunches

*Focus on quality reps...don't just whiz through them.

Cool Down:  10-15 minutes of stretching

From Start to Finish ‹ Cayman Airways Skies


Great article and some tips from our coach here at Triformations if you are on the fence about training for your first triathlon!

Click here to read the full article.