CompuTrainer Workouts

I try to keep my workouts in the 1-2 hour range so I can do them after work without being up late or burning a whole night just doing a workout. A good portion of this time is spent warming up and resting between efforts, which might seem wasteful but is very important.

Unless otherwise stated, all workouts have the following warmup:

16:00 easy spin @ 90-100rpm.
2:00 rest (spin @ >80rpm in easiest gear)
10:00 muscle tension. One gear higher than spin at 5 fewer rpm.
2:00 rest
6-9:00 ramping. Start in easy spin gear and click up a gear every 2-3:00, keeping your cadence @95+ rpm. This drill should put your HR above LT.
2:00 rest
2×2:00 power drills. Use gear from muscle tension drill and spin @ 105+ rpm for two minutes. You should be at or above LT by the end of each effort.
2-4:00 rest

The warmup is pretty involved and a bit on the long side, but doing it completely ensures that your body is ready to perform at its highest potential.