Road Bike Fitness Program Download

Amp up your bike ride with this challenging 30-minute interval cycling workout that will burn calories and increase your endurance. While you can use Strava like a cycle computer on your phone, most riders use a separate.

BY TrainingPeaks

Indoor trainer rides are a must for most triathletes and cyclists. Recently, several new apps have come out to help you make the most of your time inside. Learn more about these apps to help you decide which one best fits your needs.

Road Bike Fitness Program Download Free

This article has been updated as of November of 2020.

If they’re serious about their goals, every triathlete or cyclist will eventually find themselves riding indoors. Thankfully, there are now many apps that make your time on the trainer more productive and entertaining.

Here is a list of common indoor cycling apps, and a description of how they function, to help you decide which is best for you. Every app on this list can be synced with TrainingPeaks so you (or your coach) can analyze your workouts. Many are also compatible with structured workouts exported from your TrainingPeaks account.

Zwift

From friendly competition to casual group rides and structured training programs, Zwift is building a community of like-minded athletes united in the pursuit of a better experience. Athletes from around the globe can ride together in rich, 3D-generated worlds, simply by connecting their existing devices (e.g. trainers, power meters, heart rate monitors, etc).

In addition to open free riding, Zwift has races, group rides and group structured workouts starting two to four times every hour. This social aspect is a defining advantage of using Zwift, and a great way to preserve a sense of camaraderie when the weather or conditions aren’t conducive to group riding.

Zwift offers a free trial and has multiple subscription options after the trial period. It is is also one of only two major indoor training apps so far (the other being Sufferfest) that works for indoor running. All of the community, social, racing, training and gaming features available for cyclists are also available for runners.

Zwift is best if you are looking to compete against your friends in real-time on virtual group rides or races, and you still want basic structured workout features. It is one of the two options currently available for indoor running.

Fitness Road Bikes Reviews

Sufferfest

The Sufferfest is a comprehensive training app for cyclists and triathletes. You get unlimited streaming (and offline access) to a library of structured workouts; more than 40 ‘Yoga for Cyclists videos, a 10-week mental training program, and a wealth of strength training resources for all ability levels.

The Sufferfest offers individually-optimized workouts through its exclusive Four-Dimensional Power (4DP™) platform, which measures how you produce power across a range of efforts to personalize power targets. The app also includes access to a full suite of training plans for road, mountain, triathlon, and cyclocross, with the option of adding complementary strength and yoga plans. Connection to smart trainers and other fitness devices allows you to train to specific targets, analyze performance data, and share instantly to TrainingPeaks. The Sufferfest offers a 7-day free trial and is available for iOS, macOS, and Windows.

The Sufferfest is best for those who want personalized workouts and additional cross-training options like strength and yoga to train both body and mind. It is one of the two options currently available for indoor running.

TrainerRoad

TrainerRoad is available for iOS, Mac, Android and PC. It connects to your ANT+ or Bluetooth Smart devices to measure your power, speed and other metrics—then uses that data to customize workouts to your personal fitness level. You can train with a power meter, smart trainer, or use TrainerRoad’s own VirtualPower® feature—all you need is a speed sensor and supported trainer.

The latest features include Outside Workouts, a custom Plan Builder and Group Workouts, which allow users to ride virtually together. TrainerRoad features a 30-day money-back guarantee if you are not satisfied with their product. ERG and MRC files exported from your TrainingPeaks account can be imported into TrainerRoad.

TrainerRoad is best if you are looking to perform structured interval workouts and want a complete pre-made plan.

Road Grand Tours (RGT)

Road Grand Tours is all about realism. Real courses with more realistic graphics and realistic physics (like limiting the speed at which you can take downhill corners). Road Grand Tours has most of the basic configuration, syncing, structured workout, and group ride and race options that you would expect from a virtual riding platform. What sets them apart for many riders is a unique feature called “Magic Roads.” This allows a user to import a GPS file of any course (from a ride they have already done or from a racer promoter’s website, for example) and RGT will create a course with an accurate elevation profile, grade changes, and turns. You can use these courses to relive your favorite rides or to practice pacing and get a sense of the difficulty of an upcoming event.

RGT is best if you prefer a more realistic riding experience over a gamified one or if you want to upload your own courses to train on.

Rouvy

Rouvy (formerly CycleOps) is compatible with virtually every smart and non-smart trainer. Rouvy is available for iOS, Android, and PC so you can run it on your favorite ANT+ or Bluetooth Smart enabled device. Using Rouvy, you can ride real routes from all over the world as the app tracks your training data. You can also pre-program your interval workouts and Rouvy will automatically control the resistance on your smart trainer. Rouvy offers new users a two-week free trial and multiple subscription options after the trial period. Once you are finished working out, Rouvy can automatically sync your training data to your TrainingPeaks account. Rouvy will also import structured workouts directly from your TrainingPeaks calendar so you can make the most of your training time.

Rouvy is best for you if you are looking for an app that can run on multiple devices, and gives you the flexibility to ride virtual routes or perform structured interval training.

Bkool

When you hear Bkool, think options—tons of options. Choose from endless amounts of routes including 3D world routes, video routes, and velodromes; or participate in structured workouts and cycling classes. Can’t find one you like? Create your own! Compete in live sessions with multiple riders, or eliminate distractions and make your workout sessions private. Sync your Strava or Garmin account, and any ride you did outdoors can now be ridden indoors. Bkool is compatible with iOS, Android, Mac and PC platforms; and it pairs with most brands of trainers and transmitters using ANT+ or Bluetooth Smart. Bkool can automatically sync your training data to Training Peaks and can import workouts from your calendar.

BKOOL is best if you’re looking for variety in your indoor training: virtual worlds, structured interval training, cycling classes and video routes are just some of the available options.

ErgVideo

ErgVideo is a video-based power-training application that syncs the power profile of the riders in the video to your smart trainer. ErgVideo software is designed for ease-of-use, so you can be up and riding each day in as few as two clicks. Multi-rider mode supports up to 24 riders from a single PC, and records all ANT+ device data using a single ANT+ USB stick. The free version of ErgVideo can be used without the purchase of additional videos and can import structured workouts from your TrainingPeaks account. When you are done with your workout, ErgVideo can automatically sync your training data back to your TrainingPeaks account.

ErgVideo is best if you are looking to combine focused power-training sessions with action-packed, high quality, and real-road real-life visuals to keep you completely engaged and motivated.

Indoor Cycling Workout (ICW)

Indoor Cycling Workout can be downloaded for free from the Google Play app store and is available for ANT+ enabled Android phones and tablets. ICW works with any ANT+ FE-C smart trainer. You can also pair your ANT+ heart-rate monitor. A one-time $2.99 in-app purchase enables uploading the completed workout data to TrainingPeaks. Structured workouts scheduled in TrainingPeaks can be directly opened in Hurts Ergo from the TrainingPeaks Android app.

ICW is the best choice if you have an ANT+ enabled Android, an ANT+ FE-C compatible smart trainer, and structured workouts scheduled in your TrainingPeaks calendar.

Kinomap

Kinomap features hundreds of GPS videos generated by Kinomap members and lets you ride routes from all over the world. Kinomap is compatible with most smart trainers, and with any basic trainer with the addition of a speed/cadence or power sensor. A multiplayer mode is also available for up to 10 players, so you can challenge your friends or anyone else online. Kinomap is available for iPhones and iPads. When you are finished with your workout Kinomap can automatically sync your training data to your TrainingPeaks account.

Kinomap is the best choice for virtual rides up the cols and cotes of Europe. The Alpe d’Huez video is one of our favorites.

PerfPro Studio

PerfPRO Studio is a PC based training application that supports up to three riders with the Home version and unlimited riders with the Studio version. PerfPRO Studio is compatible with nearly every smart and non-smart trainer. The software can connect to your power meter, heart rate monitor, and other ANT+ devices using a USB ANT+ Stick. When using an ANT+ speed sensor with a fluid/mag trainer, PerfPRO Studio can estimate your power output. PerfPRO Studio supports ERG mode, course mode, and its own proprietary “MixMode” where segments can be ridden in both ERG and course mode during the same workout. Using a GPS bike computer and a video camera, users can also create their own virtual ride videos for year-round playback. ERG and MRC files exported from your TrainingPeaks account can be imported into PerfPro.

PerfPRO is the best choice when you need a studio solution to connect multiple bikes, power meters and smart trainers to the same PC.

Use these apps to get in a great workout when the weather isn’t cooperating, or you just need to get it done. View the complete list of indoor training apps that are compatible with TrainingPeaks.

Exercise bikes are incredible machines for your home gym. Using a staple cardiovascular exercise (cycling), combined with the convenience and personalisation of specialist equipment, you're guaranteed to get a great workout every single time. With the right exercise bike workout plan, you'll be onto a winner!

Want to move fast? Jump to the right section below.

The Benefits of Exercise Bikes

Road Bike Fitness Training

Exercise bikes have a huge range of benefits, putting them into a league of their own. It's worth noting that there are several types of exercise bikes available for your home gym, and we're focusing mainly on the classic style of an upright exercise bike or an indoor club bike, rather than a recumbent bike.

Building Leg Muscles

First of all, exercise bikes are an awesome workout for your legs. It might seem a little obvious, but if you use them right, they’re great for toning up your legs and building muscle.

High Calorie Burn

Exercise bikes are awesome for burning some calories. No matter how you prefer to work out on your bike, as long as you're using it correctly, you're going to burn calories. This is great for those who want to lose some weight.

Low Impact

Despite offering high calorie burn, exercise bikes are a gentle way to exercise. They are low impact on your body, particularly your knees. Because you're sitting down while using it, an exercise bike is ideal for those in recovery or with problematic joints.

Variable Resistance

A high quality exercise bike will offer variable resistance. This means that you can make your workout as hard, or as easy, as you want it to be. No matter your fitness level, you'll be able to adjust your bike and find the intensity that works best for you.

Different Training Styles

This exercise bike workout plan uses three different styles of training to maximise the results. Each workout style has its own benefits, and using all three of them means you're getting the best across the board. On top of that, a variety of workout styles will stop things from getting too monotonous.

LISS

Low intensity steady state cardio (LISS) involves going at a steady pace for an extended period of time, such as power walking or light jogging instead of running. This means you will exercise for a longer period, which will help you to burn more calories across the long term. LISS is great for toning up and getting more lean.

HIIT

Another staple of any workout plan is HIIT training, or high intensity interval training. This is a great way to burn the most calories in the least time, as well as boosting your stamina and build some muscle. HIIT is an all rounder and one of the most popular training styles.

Distance / Time

A more performance-based workout style is looking at distance and time. It is a popular way to train on cardio equipment. You'll aim to cycle a certain distance, or for a certain amount of time, or both. This is a great way to keep you motivated and see improvements week by week.

4 Week Exercise Bike Workout Plan

This workout plan plan spans over four weeks, including three workouts a week. You can work your sessions around your schedule, and the days aren't set in stone - just try to leave a gap between your workout days so you get enough rest and see the best results.

Download the plan here:

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.