TURBO TRAINER WORKOUTS
No coasting, no junctions, no hiding. Indoors is the most efficient training there is.
WHY INDOOR TRAINING IS DIFFERENT
- No free time. Outdoors you coast, brake and wait at lights. An hour indoors is a genuine hour of pedalling, which is why it is worth roughly 90 minutes on the road.
- Total control. Targets are exact, gradients are irrelevant and every interval starts precisely when it should.
- More heat. Without airflow you overheat fast, your heart rate climbs and power falls. A big fan is the highest-value upgrade in indoor cycling.
- Fixed position. You are not moving around the bike, so contact points feel worse. Stand up for 15 seconds every few minutes.
- Slightly lower power. Most riders see an indoor FTP a few percent below their outdoor number. That is normal, not a fault.
THE 30-MINUTE SESSION
| Block | Duration | Target |
|---|---|---|
| Warm-up | 8 min | 55-65% FTP, last 2 min with 3 x 10s spin-ups |
| Set 1 | 8 min | 90% FTP |
| Recovery | 4 min | 50% FTP |
| Set 2 | 8 min | 92% FTP |
| Cool-down | 2 min | 45% FTP |
The minimum viable productive session. Ideal on a busy weeknight.
THE 45-MINUTE SESSION
| Block | Duration | Target |
|---|---|---|
| Warm-up | 12 min | 55-70% FTP |
| Primer | 3 x 30s | 110% FTP, 90s easy between |
| Main set | 3 x 8 min | 98-102% FTP, 4 min easy between |
| Cool-down | 6 min | 45-50% FTP |
Threshold work, the single most reliable way to raise FTP.
THE 60-MINUTE CLASSIC
| Block | Duration | Target |
|---|---|---|
| Warm-up | 15 min | 55-70% FTP with 2 x 1 min at 100% |
| Set 1 | 20 min | 95% FTP |
| Recovery | 8 min | 50% FTP |
| Set 2 | 20 min | 95-98% FTP |
| Cool-down | 7 min | 45% FTP |
2 x 20. If you only ever do one hard session, do this one.
THE 90-MINUTE ENDURANCE RIDE
| Block | Duration | Target |
|---|---|---|
| Warm-up | 10 min | 55% FTP |
| Steady | 4 x 15 min | 65-72% FTP, alternating 95rpm and 75rpm blocks |
| Sharpener | 4 x 20s | Seated accelerations, 100rpm+, easy between |
| Cool-down | 10 min | 50% FTP |
Aerobic base, built indoors without losing your mind.
SETTING THE ROOM UP PROPERLY
Cooling
One large fan pointed at your chest, ideally two. Open a window. Riders routinely find ten or more watts at threshold simply by fixing airflow.
Protecting the bike
Sweat destroys headsets and bolts. A towel over the bars and a mat under the bike, and wipe the frame down afterwards.
Hydration
You will sweat far more than outdoors. Two bottles per hour is normal for a hard session, and add electrolytes for anything over an hour.
ERG mode discipline
Let the trainer hold the wattage, but keep your cadence up. Letting rpm sag in ERG mode creates a resistance spiral that ends with you stalling mid-interval.
FAQ
Is an hour indoors really worth 90 minutes outdoors?
Why is my power lower indoors?
How often can I train indoors?
KEEP READING
PUT IT INTO PRACTICE
LuftQuest is a free indoor cycling app: pair your power meter, pick a structured workout and let a very opinionated coach keep you honest.