Indoor training is more popular than ever, with smart trainers<\/a> offering road-like realism and training apps<\/a> such as Zwift<\/a> keeping riders entertained and motivated. The latest to launch, Wahoo SYSTM<\/a>, offers a tailored training schedule and multi-sport sessions.<\/p>\n According to cycling tradition, winter training means base training. But when spending hours in the elements is unappealing, turn to higher-intensity VO2 max<\/a> work instead.<\/p>\n We\u2019ve included three tried-and-tested training sessions here, whether you want to improve your Functional Threshold Power<\/a>, become a stronger all-round cyclist or work on your top-end intensity.<\/p>\n These short turbo trainer workouts<\/a> are long on toughness, so don\u2019t forget to have turbo trainer accessories<\/a>, such as hydration and a sweat towel, at hand.<\/p>\n First of all, you need to work out your training zones. We\u2019ve got a separate article on training zones for cycling<\/a> \u2013 including how to set and use them.<\/p>\n For simplicity, we\u2019ve used heart rate zones for these sessions, but if you\u2019re training with a power meter<\/a> you can easily adapt the sessions using the equivalent zone.<\/p>\n This workout aims to make you a stronger all-round cyclist. The classic threshold workout is 2x 20 minutes, but you can only do so many before you get bored or lose motivation, so this is all about variety.<\/p>\n Time flies on varied sessions such as this, too \u2013 maybe a bit too fast on those 10-second recoveries!<\/p>\n You\u2019ll be hitting a full range of energy systems, working on your strength and power, and going deep into the red with the final intervals. This session is a great Function Threshold Power boost.<\/p>\n Warm-up<\/strong><\/p>\n Main session <\/strong><\/p>\n Cool down<\/strong><\/p>\n <\/p><\/div> <\/section> If you\u2019ve established a decent endurance base, it\u2019s time to increase the intensity of your workouts and put in some sustained race-pace efforts. These are ideal for honing your Zwift racing<\/a> form.<\/p>\n A solid 2x 20 minutes threshold workout can be hard to get your head around. Similarly, sweetspot training<\/a>, despite being highly effective, can be repetitive.<\/p>\n A pyramid-style workout still logs a similar amount of time at threshold intensity, but breaks it up into more manageable chunks.<\/p>\n Your upper body should stay still and relaxed because any swaying or excessive head movement will increase drag when you\u2019re out in the real world.<\/p>\n Also aim to keep your pedalling action smooth \u2013 don\u2019t stomp just because you\u2019re on a turbo. Try to maintain your race position.<\/p>\n Warm-up (10 minutes)<\/strong><\/p>\n Main session<\/strong><\/p>\n Repeat three times\u00a0<\/p>\n Cool down<\/strong><\/p>\n <\/p><\/div> <\/section> This is a great workout for raising your Functional Threshold Power (FTP), which is the highest average power or pace you can maintain for one hour, along with your power-to-weight<\/a> ratio.<\/p>\n By including some sprints, you\u2019ll develop your ability to recover from hard efforts while still maintaining a relatively high overall pace.<\/p>\n If you\u2019re training for a specific event, a benefit of dialling in your race-pace intensity through this session is that you\u2019ll know exactly what it feels like come race day, even if you have to dig deep and put in some higher-end efforts.<\/p>\n![\""Wahoo\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/12\/Wahoo-Systm-4DP-0a1cccd.jpeg?quality=90&resize=620%2C413"\" "\\"\"Wahoo\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>![\""Turbo\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Turbo-trainer-accesories-for-Zwift-75ffe66.jpg?quality=90&resize=620%2C413"\" "\\"\"Turbo\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Heart rate training zones<\/h2>\n
![\""A\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1243872156183-1ob0k4zu046o3-6fa83f7.jpg?quality=90&crop=3px%2C36px%2C793px%2C528px&resize=620%2C413"\" "\\"\"1243872156183-1ob0k4zu046o3-6fa83f7\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Become a stronger cyclist \u2013 improve your FTP<\/h2>\n
The workout<\/h3>\n
Pyramid scheme \u2013 increase workout intensity<\/h2>\n
![\""Zwift\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/12\/Workout_2x20-FTP-Intervals_1-b421811.jpg?quality=90&resize=620%2C413"\" "\\"\"Zwift\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>The workout<\/h3>\n
Race pace with sprints<\/h2>\n
![\""Sprinting\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/06\/wahoo-kickr-bike-sprint-12388f7.jpg?quality=90&resize=620%2C413"\" "\\"\"wahoo\\"")
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