BRA 1 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 4 4 2 3 3 7 3 4 1 8 4 2 1 9 5 4 1 10 6 1 1 11 7 4 1 12 8 1 2 14 9 3 3 17 10 4 2 19 11 2 2 21 12 1 3 24 13 2 2 26 14 3 2 28 15 1 4 32

Gear Small Bgx15 Smx15 Smx15 Smx14 Smx16 Bgx16 Smx16 Smx16 Bgx16 Smx16 Smx16 Smx16 Bgx16 Small

rpm 90-100 <80 90-100

Details Warm up / Loose up 3 times 30" spin ups* and 30" rest 30-35 km/h 30-35 km/h

90-110 30-35 km/h 90-110 >80 110 80-100 110 80-100 100-110 3 times 30" spin ups and 30" rest 35-40 km/h 3 times 30" ILS ** left leg only and 30" ILS right leg only High speed! Cool down and stretch afterwards

Bg = Big ring in front Sm = small ring in front * Spin Ups: Increase rpm gradually untill maximum. ** ILS: Isolated Leg Spin. Put other leg/foot on the back of the trainer or on a chair

BRA 2 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 8 8 2 2 4 12 3 4 2 14 4 2 2 16 5 4 2 18 6 2 3 21 7 4 4 25 8 2 3 28 9 3 2 30 10 2 2 32 11 4 1 33 12 3 2 35 13 2 2 37 14 5 1 38 15 1 5 43

Gear Small Smx19 Smx17 Smx19 Smx15 Sm19 Bgx17 Smx21 Bgx17 Smx21 Smx19 Bgx16 Smx16 Bgx14 Small

rpm 90-100 120-80 80 110 80 110 80 110 90 110 120-80 60 110 60 90/100

Details Warm up / Loose up 4 times 30" High rpm (120-130) and 30" easy (80 rpm). 30-35 km/h

4 times 30" High rpm (120-130) and 30" easy (80 rpm). 60 rpm and stan on your pedals. Easy spin 60 rpm and stan on your pedals. Cool down and stretch afterwards

Bg = Big ring in front Sm = small ring in front

BRA 3 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 8 8 2 4 4 12 3 3 2 14 4 4 2 16 5 3 2 18 6 3 3 21 7 2 4 25 8 4 3 28 9 3 2 30 10 4 2 32 11 3 1 33 12 2 2 35 13 3 2 37 14 2 1 38 15 1 5 43

Gear Small Bgx19 Smx17 Bgx19 Smx15 Smx21 Smx15 Smx20 Smx15 Smx19 Smx15 Smx16 Smx19 Bgx19 Small

rpm 95+ 80+ 90+ 90+ 80+ 110 80-90 110 80-90 110 80-90 80 80-100 90-100

Details Warm up / Loose up 2 times 1' hard (40-50 km/h) and 1' rest 30-35 km/h 2 times 1' hard (40-50 km/h) and 1' rest 30-33 km/h keep high speed Easy spin keep high speed Easy spin keep high speed Easy spin 4 times 30" spin ups* and 30" (90 rpm) rest 4 times 30" ILS** left leg and 30" ILS right leg only Easy spin Cool down and stretch afterwards

Bg = Big ring in front Sm = small ring in front * Spin Ups: Increase rpm gradually untill maximum. ** ILS: Isolated Leg Spin. Put other leg/foot on the back of the trainer or on a chair

BRA 4 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 4 4 2 2 4 8 3 3 1 9 4 4 5 14 5 5 1 15 6 3 3 18 7 2 2 20 8 5 1 21 9 3 3 24 10 6 3 27 11 3 4 31 12 5 3 34 13 7 1 35 14 3 3 38 15 4 3 41 16 3 5 46 17 5 1 47 18 1 3 50 19 3 5 55 20 2 5 60

Gear Small Small Small Smx17 Smx17 Smx19 Smx19 Bgx15 Bgx19 Bgx17 Smx19 Bgx17 Bgx15 Smx17 Smx17 Smx17 Bgx15 Smx19 Small Small

rpm 90/100 90/100 90/100 95/105 90 100 110 80 90 70/80 100 60 50 100 100 100 60 100 90/100 90/100

Details Easy warm up. Extended warm up, spin easy. Extended warm up, spin easy.

Keep seated, pedal slow

Keep seated, pedal slow Keep seated, pedal slow

Keep seated, pedal slow Cool down Cool down and stretch afterwards

Bg = Big ring in front Sm = small ring in front * Spin Ups: Increase rpm gradually untill maximum. ** ILS: Isolated Leg Spin. Put other leg/foot on the back of the trainer or on a chair

BRA 5 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 4 4 2 2 4 8 3 3 2 10 4 6 8 18 5 3 3 21 6 7 8 29 7 3 3 32 8 6 8 40 9 3 3 43 10 8 2 45 11 3 5 50 12 5 5 55 13 3 2 57 14 8 4 61 15 6 4 65 16 3 5 70 17 2 5 75

Gear Small Small Small Smx17 Bgx19 Smx17 Bgx19 Smx17 Bgx19 Bgx17 Smx21 Smx19 Smx23 Ggx15 Smx19 Small Small

rpm 90/95 95 100 80

Details Easy warm up. Extended warm up, spin easy. Extended warm up, spin easy. Alternate 2' at 90 rpm and 2' at 110 rpm Alternate 2' at 90 rpm and 2' at 110 rpm

90 90 70 100/110 100 120+ 60 110+ 90/100 90/100 Alternate 2' at 90 rpm and 2' at 110 rpm

Cool down Cool down and stretch afterwards

Bg = Big ring in front Sm = small ring in front * Spin Ups: Increase rpm gradually untill maximum. ** ILS: Isolated Leg Spin. Put other leg/foot on the back of the trainer or on a chair

BRA 6 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 4 4 2 2 3 7 3 3 2 9 4 5 6 15 5 6 4 19 6 7 2 21 7 4 5 26 8 5 4 30 9 6 2 32 10 7 6 38 11 4 4 42 12 6 2 44 13 8 6 50 14 4 4 54 15 5 2 56 16 6 6 62 17 7 4 66 18 4 2 68 19 6 6 74 20 8 4 78 21 2 2 80 22 4 5 85 23 3 5 90

Gear Small Small Small Smx21 Smx20 Bgx15 Smx21 Smx20 Bgx15 Smx21 Smx20 Bgx15 Smx21 Smx20 Bgx15 Smx21 Smx20 Bg15 Smx21 Smx20 Bgx15 Small Small

rpm 90/95 95 100 90 90 70 90 90 70 90 90 70 90 90 70 90 90 70 90 90 70 90/100 90/100

Details Easy warm up. Extended warm up, spin easy. Extended warm up, spin easy.

Cool down Cool down and stretch afterwards

Bg = Big ring in front Sm = small ring in front * Spin Ups: Increase rpm gradually untill maximum. ** ILS: Isolated Leg Spin. Put other leg/foot on the back of the trainer or on a chair

BRA 7 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 4 4 2 2 4 8 3 3 2 10 4 2 5 15 5 3 4 19 6 1 3 22 7 2 2 24 8 1 1 25 9 2 5 30 10 3 4 34 11 1 3 37 12 2 2 39 13 4 1 40 14 1 5 45 15 3 4 49 16 4 3 52 17 3 2 54 18 2 1 55 19 1 10 65

Gear Small Small Small Smx17 Smx17 Smx19 Smx19 Smx21 Bgx18 Bgx18 Bgx16 Bgx16 Bgx16 Smx17 Smc17 Smx17 Smx19 Smx19 Small

rpm 90-95 95 100 80 90 100 110 115 90 80 70 60 50 100 100 100 100 100 90-100

Details Easy warm up, spinning! Extended warm up Extended warm up

stay seated

Cool down and stretch afterwards.

Bg = Big ring in front Sm = small ring in front

BRA 8 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 4 4 2 2 4 8 3 3 2 10 4 2 4 14 5 1 4 18 6 3 4 22 7 2 10 32 8 3 4 36 9 2 4 40 10 4 4 44 11 2 10 54 12 4 2 56 13 3 4 60 14 1 4 64

Gear Small Small Small Smx17 Smx15 Smx15 Smx15 Bgx19 Bgx19 Smx17 Bgx17 Small Small Small

rpm 90-95 95 100 100 100 90 80 80 90 100 95 90-95

Details Easy warm up, spinning! Extended warm up Extended warm up

Alternate 30" 120 rpm and 30" 80 rpm

Alternate 30" 120 rpm and 30" 80 rpm Cool down Cool down Cool down

Bg = Big ring in front Sm = small ring in front

BRA 9 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 4 4 2 2 4 8 3 1 2 10 4 2 2 12 5 2 2 14 6 2 2 16 7 2 2 18 8 2 2 20 9 2 2 22 10 2 2 24 11 3 2 26 12 1 2 28 13 3 2 30 14 1 2 32 15 3 2 34 16 1 2 36 17 3 2 38 18 1 3 41 19 3 3 44 20 2 1 45 21 4 2 47 22 2 5 52 23 4 2 54 24 2 1 55 25 1 10 65

Gear Small Small Small Smx21 Smx20 Smx19 Smx18 Smx17 Smx16 Smx15 Smx16 Smx17 Smx16 Smx18 Smx19 Smx20 Smx21 Bgx18 Bgx18 Bgx18 Bgx18 Bgx17 Smx19 Smx19 Small

rpm 90-95 95 100 90 90 90 90 90 90 90 100 100 100 100 100 100 100 90 90 100 110 90 100 100 90-100

Details Easy warm up, spinning! Extended warm up Extended warm up

Hands in the drops-aero position-concentrate!

Cool down and stretch afterwards.

Bg = Big ring in front Sm = small ring in front

BRA 10 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 5 5 2 2 5 10 3 3 5 15 4 4 3 18 5 5 3 21 6 3 3 24 7 4 3 27 8 2 3 30 9 1 5 35 10 11 12 13 2 4 3 2 9 6 5 5 44 50 55 60

Gear Small Small Small Smx23 Smx21 Smx19 Smx17 Smx15 Bgx19

rpm 90-95 95 100 90/95 90/95 90/95 90/95 90/95 80/85 90

Details Easy warm up, spinning! Extended warm up Extended warm up

Bgx17 Small Small

100 100+

Ride easy. Start in your smallest gear for 1'. Shift up one gear every minute and stay at 90 rpm. alternate 1' 70 rpm and 1' 90 rpm Cool down Cool down and stretch

Bg = Big ring in front Sm = small ring in front

BRA 11 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 5 5 2 2 4 9 3 3 4 13 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 2 3 4 3 4 2 4 3 2 5 4 3 4 2 1 5 3 5 3 5 3 6 5 3 5 3 5 3 4 4 18 21 26 29 34 37 43 48 51 56 59 64 67 71 75

Gear Small Small Small 42x19 52x19 42x17 52x19 42x15 52x19 52x17 52x19 42x19 52x17 42x19 52x17 42x19 Small Small

rpm 90-95 95 100

90

90

90

100+

100+

100+ 100 100+

Details Easy warm up, spinning! Extended warm up Extended warm up 1' at 70rpm and 1' at 80rpm and 1' at 90rpm and 1' at 100rpm and 1' at 110rpm Ride easy 1' at 70rpm and 1' at 80rpm and 1' at 90rpm and 1' at 100rpm and 1' at 110rpm Ride easy 1' at 70rpm and 1' at 80rpm and 1' at 90rpm and 1' at 100rpm and 1' at 110rpm Ride easy 2' at 80 rpm and 2' at 90 rpm and 2' at 100 rpm 1' at 60rpm and 1' at 70rpm and 1' at 80rpm and 1' at 90rpm and 1' at 100rpm Ride easy 1' at 60rpm and 1' at 70rpm and 1' at 80rpm and 1' at 90rpm and 1' at 100rpm Ride easy 1' at 60rpm and 1' at 70rpm and 1' at 80rpm and 1' at 90rpm and 1' at 100rpm Ride easy Cool down Cool down and stretch

Bg = Big ring in front Sm = small ring in front

BRA 12 - Aerobic endurance workouts

Training for Tacx cycletrainers

Route Slope Time (min) Cum-Time 1 1 5 5 2 2 5 10 3 1 5 15 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 3 4 3 2 3 4 2 3 2 4 3 4 2 4 3 2 4 2 4 2 3 5 3 2 1 1 1 1 1 1 1 1 4 2 2 2 2 2 2 2 4 3 3 3 3 3 3 3 5 5 16 17 18 19 20 21 22 26 28 30 32 34 36 38 40 44 47 50 53 56 59 62 65 70 75

Gear Small Small Small 42x21 42x20 42x19 42x18 42x17 42x16 42x15 42x16 42x21 42x20 42x19 42x18 42x17 42x16 42x15 42x16 42x21 42x20 42x19 42x18 42x17 42x16 42x15 Small Small

rpm 90-95 95 100

Details Easy warm up, spinning! Extended warm up Extended warm up Increase your rpm from 80 rpm first 15" to 110 rpm in the last 15".

105 100 90 100 105 110 100

Easy . Increase your rpm from 80 rpm first 15" to 110 rpm in the last 15".

105 100 90 100 105 110 100

Easy . Increase your rpm from 80 rpm first 15" to 110 rpm in the last 15".

105 100 90 100 105 110 100 100+

Cool down Cool down and stretch

Bg = Big ring in front Sm = small ring in front