Shift into a gear that tires your legs slightly to pedal and ride at a difficult but maintainable pace during the "ON" sections. Then, shift into a significantly easier gear and spin easily to recover during the "OFF" sections. Cool down for at least ten minutes after the ON/OFF intervals are complete.
Tip: You can rearrange the workouts shown on the chart many ways. Just make sure that the "OFF" time is roughly one-third of the total "ON" time.
Less structured intervals
Improve your spin
To do them put the bike in a low (easy) gear and pull your left leg out of the pedal and rest it on the trainer or on a stool next to the bike. Pedal 20 revolutions using only your right leg. When you reach 20, or get too tired to continue, immediately switch legs. Then pedal 20 revolutions using only your left leg. After that, pedal easily with both legs for one minute, then repeat the drill.
Initially, start with just two sets on each leg. Gradually work up to a total of four sets. You'll be amazed at how tired each leg gets from having to "pull up" when it's working by itself. You'll also notice that it becomes easier to pedal smoothly during normal pedaling, because you are essentially "teaching" each leg to pedal in perfect circles. The single-leg set works great just after warm-up or after a five-minute break from the interval work above, too.
We hope these indoor trainer and riding tips are helpful. If you have any questions, we're here to help!