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Rain Rider

Indoor alternative to outdoor riding with tempo work and two interval sets for a complete 68-minute session.

tempo

Rain Rider

Duration
1:08:00
Stress Points
60
Stars
1
Completions
1

Indoor alternative to outdoor riding with tempo work and two interval sets for a complete 68-minute session.

Description

When the weather forces you indoors, this workout brings the intensity of an outdoor ride to your trainer. Start with a progressive warm-up, then tackle tempo efforts and challenging intervals that simulate climbing and attacking. Two distinct interval sets will test your threshold power and VO2 max, with recovery periods to keep you fresh for the next effort.

Workout Events

00:01message

Welcome to Rain Rider. Let's begin with a progressive warm-up to prepare your body for today's intensity.

00:30message

Target cadence 85 RPM as we gradually increase from 40% to 65% FTP over the next 7.5 minutes.

01:00message

Focus on smooth pedal stroke - imagine scraping mud off your shoes at the bottom of each revolution.

And 39 more...

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Created by:Laura Braun
Published:Sep 4, 2025
Updated:Sep 4, 2025
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Plan
Show absolute power

  • Warm-up

  • 8:00
    75%
    85rpm

  • Threshold intervals

    3:00
    85%
    90rpm
    2:00
    60%
    85rpm

    4x

  • 8:00
    70%
    85rpm

  • VO2 max intervals

    2:00
    95%
    95rpm
    1:00
    55%
    80rpm

    3x

  • 7:00
    60%
    80rpm

  • Cool-down