When the weather doesn’t cooperate or time is limited, indoor training becomes a valuable ally for every cyclist.
Riding rollers, however, shouldn’t mean pedaling without purpose. With the right structure, 90 minutes indoors can turn into a deep, effective and surprisingly engaging workout.
In this article, we propose a 1 hour and 30 minute roller session, ideal for riders who train regularly and want to improve endurance, threshold and pedaling control.
A focused workout, just like a clean bike before an important ride.
Training goals
- Build a solid aerobic base
- Improve threshold performance
- Develop consistency and focus
- Train the mind as well as the legs
This session is suitable for:
- Road cycling
- Gravel
- MTB
Training zones overview
If you use heart rate or power-based training, refer to the following zones:
- Zone 1: recovery, very easy
- Zone 2: endurance, conversational pace
- Zone 3: tempo, demanding but sustainable
- Zone 4: threshold, hard and controlled
The roller training session – 1h30’
Warm-up – 20 minutes
Every quality session starts with gradual preparation.
- 10 minutes in Zone 2, smooth cadence between 90 and 95 rpm
- 5 minutes progressing from Zone 2 to Zone 3
- 5 minutes in Zone 3, controlled breathing
This phase prepares both body and mind, without rushing.
Main set – 45 minutes
The core of the workout.
Three repetitions of 12 minutes in Zone 4 (threshold), with 5 minutes of recovery in Zone 2 between each effort.
Guidelines:
- Cadence between 85 and 95 rpm
- Intensity should feel challenging but sustainable
- The final minutes of each interval require full focus
This is where you learn to stay comfortable in discomfort, just like the final kilometers of a long ride or a race situation.
Control block – 15 minutes
After intensity comes efficiency.
- 15 minutes in Zone 3
- Steady rhythm, smooth and round pedaling
This block improves economy: less wasted energy, more effective output.
Cool-down – 10 minutes
- 10 minutes in Zone 1–2
- Gradually lower heart rate
- Let the legs loosen up
Finishing well is part of training well.
Total training time
1 hour and 30 minutes
Practical tips for indoor training
- Use proper ventilation
- Hydrate regularly
- Keep a towel within reach
- If fatigue is high, reduce threshold intervals from 12 to 10 minutes
Listening to your body is part of the process.
Training also means taking care
Indoor sessions challenge your bike as much as your body. Sweat, dust and residues build up quickly.
Cleaning your bike after every session is not just maintenance — it’s respect for the machine that carries you through every ride.
Taking care of your bike is part of performance.
And every act of care is a small ritual for the sport we love.
