45-Minute Turbo Trainer Intervals

A high-intensity indoor cycling session designed to build power and speed. This turbo trainer workout uses structured intervals to improve your cycling performance for race day.

Warm-up (10 minutes)

• 5 minutes easy spinning at low resistance (RPE 3)
• 3 x 1-minute builds from easy to moderate (RPE 3-6)
• 2 minutes easy spinning recovery

Main Set (30 minutes)

• 6 x 3-minute intervals at threshold effort (RPE 7-8)
• 2 minutes easy spinning recovery between each interval
• Maintain cadence of 85-95 RPM during hard efforts
• Focus on smooth pedalling technique throughout

Cool-down (5 minutes)

• 5 minutes very easy spinning, gradually reducing effort
• Stretch major muscle groups after session

Target Power: 85-95% of FTP during intervals

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise program, especially if you have any pre-existing health conditions.