The turbo trainer is one of the most practical devices for training and improving the fitness level of almost any cyclist, especially amateurs who don’t have much time to cycle during the week.
Your plan to improve the base
But to be able to use it correctly, you will need to have some notions of training and, for this, deporvillage offers you a structured plan. It is not an individualised plan, but it is a sequence of 8 weeks, a sufficient period of time, to be able to experience physical improvements in your endurance capacity if you follow the exercises we propose.
The order of the proposed exercises follows a progression of increasing difficulty and are prescribed by power, a parameter that practically all trainers on the market currently measure, even if you do not have a power meter on your bike.
In order to train correctly, we recommend that you first calculate your FTP so that you can set the limits of the work zones according to your actual work capacity. We remind you that the FTP (also known as UPF or Functional Threshold Power) is the figure that indicates the capacity of a cyclist to sustain a relatively high level of effort over a period of time. An effort that we measure in watts. Thus, the more watts a cyclist is able to maintain over time, the more FTP, the higher level he/she has, especially in endurance cycling disciplines.
The working zones are measured from your actual FTP and are as follows:
- Z1 below 75% of FTP
- Z2 between 75% and 85% of FTP
- Z3 Between 85% and 95% of FTP
- Z4 Between 95% and 105% of FTP
- Z5 Between 105% and 120% of the FTP
Training table
Below, we leave you the 8-week training table so that you can start working so that you arrive at spring in the best possible shape. For Saturdays we propose two training options: one option to do on a roller, and another option to go out to train outdoors on MTB or road:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| 30 mins Z2 Until failure in Z2 80 – 90 rpm | BREAK | 40 mins Z2 Until failure in Z2 80 – 90 rpm | BREAK | 50 mins Z3 10 mins warm-up Z2 MAIN PART: 3 x 10 mins Z3 / 3 mins recovery Z1 RETURN TO CALM 10 mins Z2 | outdoor option: 2h Long ride on MTB or road Z1-2-3 roller option: 40’ Z2 Until failure in Z2 80-90 rpm | BREAK |
| Z2 Until failure in Z2 80 – 90 rpm | BREAK | 45 mins Z3 10 mins WARM-UP Z2 10 mins MAIN PART: 3 x 10 mins Z3 / 3 mins recovery Z1 RETURN TO CALM 10 mins Z2 | BREAK | 50 mins Z3 12 mins WARM-UP Z2 10 mins MAIN PART: 3 x 12 mins Z3 / 3 mins recovery Z1 RETURN TO CALM 10 mins Z2 | outdoor option: 2h Long ride on MTB or road Z1-2-3 roller option: 40’ Z2 -3 WARM-UP Z2 10’ MAIN PART 1 x 20’ Z3 RETURN TO CALM 10’ Z2 | BREAK |
| BREAK | 50 mins Z3 12 mins WARM-UP Z2 10 mins MAIN PART: 3 x 12 mins Z3 / 3 mins recovery Z1 RETURN TO CALM 10 mins Z2 | BREAK | 60 mins Z3 15 mins WARM-UP Z2 10 mins MAIN PART: 3 x 15 mins Z3 / 3 mins recovery Z1 RETURN TO CALM 10 mins Z2 | 60 mins Z3 15 mins WARM-UP Z2 20 mins MAIN PART: 1 x 20 mins Z3 RETURN TO CALM 20 mins Z2 | outdoor option: 3h Long ride on MTB or road Z1-2-3 roller option: 40’ Z2 Until failure in Z2 80-90 rpm | BREAK |
| BREAK | 40 mins Z2 Until failure in Z2 80 – 90 rpm | BREAK | 40 mins Z2 Until failure in Z2 80 – 90 rpm | BREAK | outdoor option: 2h Long ride on MTB or road Z1-2-3 roller option: 60’ Z2 Until failure in Z2 80-90 rpm | BREAK |
| BREAK | 50 mins Z3 20 mins WARM-UP Z2 10 mins MAIN PART: 3 x 20 mins Z3 / 3 mins recovery Z1 RETURN TO CALM 10 mins Z2 | BREAK | 50 mins Z3 25 mins WARM-UP Z2 10 mins MAIN PART: 2 x 25 mins Z3 / 15 rec Z RETURN TO CALM 10 mins Z2 | 40 mins Z2 Until failure in Z2 80 – 90 rpm | outdoor option: 3h Long ride on MTB or road Z1-2-3 roller option: 30’ Z2 Until failure in Z2 80-90 rpm | BREAK |
| 50 mins Z3 25 mins WARM-UP Z2 10 mins MAIN PART: 2 x 25 mins Z3 / 15 rec Z RETURN TO CALM 10 mins Z2 | BREAK | 50 mins Z3 35 mins WARM-UP Z2 10 mins MAIN PART: 1 x 35 mins Z3 RETURN TO CALM 10 mins Z2 | BREAK | 60 mins Z3 15 mins WARM-UP Z2 20 mins MAIN PART: 1 x 20 mins Z3 RETURN TO CALM 20 mins Z2 | outdoor option: 3h Long ride on MTB or road Z1-2-3 roller option: 60’ Z2-3 WARM-UP Z2 10’ MAIN PART 1 x 40’ Z3 RETURN TO CALM 10’ Z2 | BREAK |
| 60 mins Z4 15 mins WARM-UP Z2 10 mins MAIN PART: 3 x 15 mins Z4 / 10 rec Z2 RETURN TO CALM 10 mins Z2 | BREAK | 60 mins Z3+4 10 + 5 mins WARM-UP Z2 10 mins MAIN PART: 10 mins Z3 + 5 mins Z4 / 5 mins rec Z2 (x 2 times) RETURN TO CALM 10 mins Z2 | BREAK | 40 mins Z2 Until failure in Z2 80 – 90 rpm | outdoor option: 3h Long ride on MTB or road Z1-2-3 roller option: 60’ Z2-3 WARM-UP Z2 10’ MAIN PART 1 x 40’ Z3 RETURN TO CALM 10’ Z2 | BREAK |
| BREAK | 60 mins Z3+4 10 + 5 mins WARM-UP Z2 10 mins MAIN PART: 10 mins Z3 + 5 mins Z4 / 5 mins rec Z2 (x 2 times) RETURN TO CALM 10 mins Z2 | BREAK | 60 mins Z4 15 mins WARM-UP Z2 10 mins MAIN PART: 3 x 15 mins Z4 / 10 rec Z2 RETURN TO CALM 10 mins Z2 | 45 mins Z3 10 mins WARM-UP Z2 10 mins MAIN PART: 3 x 10 mins Z3 / 3 mins recovery Z1 RETURN TO CALM 10 mins Z2 | outdoor option: 4h Long ride on MTB or road Z1-2-3 roller option: 30’ Z2 Until failure in Z2 80-90 rpm | BREAK |
