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Testo: <blockquote data-quote="Alextv56" data-source="post: 5020569" data-attributes="member: 52164">VORREI CONDIVIDERE CON TUTTI I "RULLATORI", MI PARE MOLTO INTERESSANTERiding on the trainer during the winter may not be your ideal way to spend an hour or two, but the truth is that training indoors can be highly productive when done properly. At FasCat, we have a couple rules of thumb when prescribing indoor training workouts for our athletes. They are:1.    Limit the ride time to 60-75 minutes during the week and 90 minutes on the weekend.2.    Add structure to the workout.3.    Work on Advanced Aerobic Endurance.4.    Never just ride in zone 2.In January we like to add advanced aerobic endurance intervals to our athletes trainer workouts primarily in the form of Tempo and Sweet Spot workouts. By riding at higher intensities than traditional wintertime base miles, the athlete will achieve more physiological adaptations and make better use of his or her time. Here are three indoor cycling workouts that will make the most of your winter trainer time:1. Tempo IntervalsTempo intervals are a great place to get started. Ride at 76-90% of your threshold (FTP or Functional Threshold Power). One example of a tempo workout for a 1-hour trainer ride:    Warm up for 10-15 minutes    3 x 8 minutes on at 76-90% of FTP    4-minute recoveries ("off")    Cool-down/ride easy for remainer2. Sweet Spot IntervalsOnce you've done a few Tempo workouts, up the ante with Sweet Spot intervals which are slightly harder at 83-97% of one's FTP. Again, do intervals in the 5 - 20 minute length repeating 2-5 times as appropriate. For example:    Warm-up 10-15 minutes    3 x 10 minutes on at 83-97% of FTP    5 minutes off (recoveries) in between each interval    Cool-down/ride easy for remainderThe 2:1 work-to-rest ratio (for example, 10 minutes on, 5 minutes off)  is more productive when training indoors.3. Tempo BurstsTempo and Sweet Spot intervals are as hard as we have athletes go on the trainer in the winter. To continue the progression and to help the time pass quicker, we add bursts to the tempo and sweet spot intervals. For example, during workout <a href="http://www.bdc-forum.it/usertag.php?do=list&action=hash&hash=1" target="_blank">#1</a>  above we'd add a 5-second burst greater than 450 watts every 2 minutes during the 8 minute tempo interval. Not only is this specific to races that many of our athletes compete in, by having a burst to do every 2 minutes it actually helps the time pass by quicker!An example Tempo Burst workout:    Warm-up 10-15 minutes    3 x 8 minutes on at 76-90% of FTP, with a 5-second burst every 2 minutes that is > 450 watts    4 minute recoveries in between intervals    Cool downOverall the number of intervals and their length can be widely varied. Most athletes should start with a total of 20-30 minutes of tempo work during the workout, and increase the total load as they go along the season. Lastly, even though you are indoors don't forgot to use a fan and drink plenty.Frank Overton</blockquote>

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