My favorite indoor training workouts

Yes, you can enjoy your indoor training, I promise, just see my workouts after the break. 

Setup: Before you jump on the bike, we're going to need to do some prep work. Getting your pain cave ready is important, you don't want to constantly be getting off the bike, and having a good setup will make you more comfortable and will impact the quality of your workout. 

• Trainer: Any trainer will do, I don't think you need anything extravagant, but checkout DCRainmaker's site for an indepth look at the more expensive trainers. I personally have a fluid trainer. Fluid trainers are usually a bit quieter than magnetic trainers, however the magnetic method usually is cheaper. As long as you have a trainer, that's the most important thing. 
• Zwift: Link to your computer and train in a virtual world, in realtime with other cyclists. Zwift has an entire world with sprints, KOMs, and even scheduled group rides. As you ride further, you unlock new bikes, jerseys, and accessories. Although currently free, once Zwift exits Beta, it will be a subscription service. For anyone who is even slightly competitive, Zwift is a must have. I usually have it playing on a laptop or on the TV, if I'm not netflixing. You'll need an ANT Dongle for Zwift to work. 
• Fan: This is important! Studies have shown that core body temperature and perceived exertion are both increased while cycling indoors. This means you feel like you are working harder than you are, and your workout is less productive than it can be (1). By adding a fan to aid in cooling, you can regain your workout and get the most for your time. I use a single fan, but having two smaller fans would be a good setup as well. 
• Music: Create a good playlist. Studies show that music helps decrease fatigue and increase perceived pleasure, which can help any training ride (2). 
• Water Bottles: I usually grab 2 bottles for every hour I'll be on the trainer. Remember, we want to decrease core body temperature, and will be sweating more than during outdoor riding, so throw some ice in you bottles. 
• Towel, TV remote, anything else you need. I usually don't use nutrition during my indoor training, as I rarely spin longer than 2 hours. 

10x2 Spinnerval
This is a go-to when I want an hour-long trainer session. The bulk of this workout is five rounds of Z4 heart rate, followed by a brief recovery period. Each exertion gets shorter, however the recovery time also decreases. If you are using heart rate zones, your heart rate will creep up as the training goes longer, so make your goal to increase your heart rate even higher for each round of exertion. This workout can be done multiple times/week without needing additional recovery days. 

• 10 Minute Warmup: Spin easy, power or heart rate zone 1/2, consider adding in single leg exercises. 
• 10 Minutes ON: Heart rate zone 4 (power near FTP, depending on your fitness) This should feel difficult and you should not be able to speak in sentences. 
• 2 Minutes OFF: Recovery, easy spinning, keep cadence up, take in some water. 
• 8 Minutes ON: Heart rate zone 4
• 1:45 OFF
• 6 Minutes ON
• 1:30 OFF
• 4 Minutes ON
• 1:15 OFF
• 2 Minutes ON
• 10 Minutes Cooldown: Easy spin, keep heart rate in zone 3 for 5 minutes, then finish however you'd like. Consider adding in single leg exercises. 

2 Hour Muscle Tension
I didn't think two hours was possible on a trainer until I got Zwift. Now, this is one of my favorite workouts. This is a much harder session than the 10x2, you'll be doing 5 repeats, switching between a zone 4 heart rate step and a low cadence, high power step. Your bike should be positioned like you're climbing; add some books under your front wheel to make it feel like you're climbing a steep grade.

• 10 Minute Warmup
• 1 Minute High Cadence (x2): Get your heart rate up by doing 1 minute high cadence (>110). Repeat this step for a total of 2 high cadence minutes
• 1 Minute Recovery (x2): 
• 10 Minutes Z4 (x5): Keep in mind heart rate creep. Towards the end of the workout, you'll want to target a higher heart rate, possibly even Z5. Repeat 5 times total
•  6 Minutes Muscle Tension (x5): Switch to a heavy gear and keep your cadence <60. This is NOT a recovery step. The muscle tension should feel like a difficult climb. Although heart rate is not the goal, this should be just as difficult, if not more difficult, than the prior session. Stay seated for the majority of this step. 
• 4 Minute Recovery (x5): Now you can relax. 4 minutes of easy spinning, keep the cadence up to spin out your muscles. Get ready and go back to the 10 minute Z4. 
• 10 Minute Cooldown

Pedal Stroke Workout
This workout requires a bit more concentration, but can be done multiple times each week. The warmup incorporates single-leg pedaling (unclip your other foot and hold it in the air to activate your abdominal muscles for an added benefit). The main set is 8, 5 minute sessions during which you should focus on smooth, complete pedal strokes utilizing the upstroke and the bottom/top of each pedal stroke. This might be done best without Netflix, so you have more focus. Duration is 1 hour 22 minutes. 

• 5 Minute Warmup
• 10 Minute Single Leg: Do 30 seconds of single leg, followed by 30 seconds of easy pedaling with both legs. i.e. Unclip your left leg and pedal with your right leg for 30 seconds. Reclip and pedal easy for the next 30 seconds. After 1 minute total, you'll unclip your right leg and pedal with your left. 30 seconds of easy pedaling and repeat. This should be hard enough to raise your heart rate into high Z3/Z4. 
• 5 Minute Focus (x8):  Maintain a cadence of 80-110 while focusing on smooth pedal strokes. Maintain a heart rate in low Z4. 
• 2 Minute Recovery (x8)
• 10 Minute Cooldown

1 Hour Ladder
This is a similar concept to my 10x2 spinnerval, however this has more interval changes to help you learn how to control your heart rate. The ladder portion will be repeated three times, and consists of  3 minute, 2 minute, and 1 minute Z4 steps with recovery in between. These are short steps, so make sure you are quickly achieving the appropriate heart rate!

• 10 Minute Warmup
•      3 Minute Z4 (x3)
•      3 Minute Recovery (x3)
•      2 Minute Z4 (x3)
•      2 Minute Recovery (x3)
•      1 Minute Z4 (x3)
•      1 Minute Recovery (x3)
• 10 Minute Cooldown

References: 
1. MIERAS, M. E., S. HEESCH, M. W., & SLIVKA, D. R. (2014). PHYSIOLOGICAL AND PSYCHOLOGICAL RESPONSES TO OUTDOOR VS. LABORATORY CYCLING. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins), 28(8), 2324-2329.
2. Shaulov, N., & Lufi, D. (2009). MUSIC AND LIGHT DURING INDOOR CYCLING.Perceptual & Motor Skills, 108(2), 597-607.