Collection of Trainer Workouts

Lately, we have been getting a ton of rain in Tucson. The problem with rain in Tucson is when it rains, it floods. With the onslaught of nasty weather, I have been forced to do a couple trainer sessions. This got me thinking... I need to share some of the good trainer workouts that I picked up for LaMastra, Reddy, and other Cleveland boys. A few of these workouts have my own twist, but they all break up the monotony of an indoor session. Enjoy. 

KEY

WU - Warm up

CD - Cool down

AR - Active recovery (easy spinning) 

rpm - revolutions per minute

HR 1 - Recovery pace

HR 2 - Easy to mid aerobic pace

HR 3 - High aerobic to low anaerobic pace

HR 4 - Anaerobic to maximum pace

ROLLER COASTER INTERVALS

WU, 9/6/3/6/9/6/3 with half of interval for AR (9 min was @ Half IM pace, 6 min was @ Olympic pace, 3 min was @ Sprint pace), CD

LADDER INTERVALS

WU, 12/6/3 (HR 2 low, HR 2 mid, HR 2 high), 10/5/2.5 (HR 2 mid, HR 2 high, HR 3 low), 8/4/2 (HR 2 high, HR 3 low, HR 3 mid), 6/3/1.5 (HR 3 low, HR 3 mid, HR 3 high), 4/2/1 (HR 3 mid, HR 3 high, ALL OUT), CD

**THIS IS AN AWESOME BUT TOUGH WORKOUT, GOOD FOR A LONGER RIDE**

DESCENDING TIME INTERVALS

WU, 3 x 5/4/3/2/1, 1st set @ HR 2 LOW, 2nd set @ HR 2 MID, 3rd set @ HR 2 HIGH, CD

EVEN INTERVALS

WU, 4 x 4min (HR 2 low/HR 2 high/HR 3 low/HR 3 high) with 6min between each set, CD

**THIS IS MORE OF A RECOVERY WEEK SET**

ASCENDING HEART RATE INTERVALS

WU, 5 x 3min @ HR 2 high, 3 x 5min @ HR 3 low, 3 x 3min @ HR 3 mid, 3 x 2min @ HR 3 high, 3 x 1min HR 4, CD

**CAREFUL ON THE 3 x 1min INTERVALS, THEY ARE ALL OUT**

CADENCE LADDER

WU, 5 x {1min right leg, 1min left leg, 1min together}

Put in very easy gear and do the following (do NOT change gears)

:05 @ 120rpm :55 AR

:10 @ 120rpm :50 AR

:15 @ 120rpm :45 AR

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:55 @ 120rpm :05 AR

:50 @ 120rpm :10 AR

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:05 @ 120rpm :55 AR

3 x {1min right leg, 1min left leg, 1min together}, CD

**THE INTERVALS CAN GET VERY HARD AT THE TOP OF THE LADDER. MAKE SURE YOU ARE IN EASY GEAR**

I hope everyone enjoys some of these workouts. My favorites are the Cadence Ladder and the Ladder Intervals.

Cheers for Tucson.