A 75-minute indoor workout to build your endurance engine
Winter isn’t the enemy. It’s just a quieter companion.
Frozen roads, early sunsets, wavering motivation — all challenges, but also opportunities.
Endurance training, the kind that carries you farther than you thought possible, can be built indoors.
This 75-minute session is designed for those short on time but serious about building a solid aerobic base.
Whether you’re prepping for an epic gravel ride, a long road race, or simply want to be ready for spring, this is the session you need.
Why this workout works
Endurance is more than just kilometers.
It’s aerobic capacity, muscular resilience, and above all, mental toughness.
On the trainer, everything is magnified — heat, boredom, fatigue. That’s why every minute counts.
This session targets:
- Zone 2: aerobic foundation
- Zone 3: sustained effort and fatigue management
- Zone 4: late-stage effort simulation, like pushing through the final climb
Workout plan – 75 minutes indoor endurance session
| Phase | Duration | Description |
|---|---|---|
| Warm-up | 15 minutes | Zone 2, 90 rpm cadence, include 3 sprints of 10 seconds at 100% FTP |
| Main block 1 | 20 minutes | Steady Zone 2 – maintain rhythm, focus on breathing |
| Main block 2 | 3×8 minutes | Zone 3 – 85-90% FTP with 2-minute recovery in Zone 1-2 between efforts |
| Effort block | 5 minutes | Zone 4 – controlled threshold effort, simulates final effort in a long ride |
| Cool-down | 10 minutes | Easy spinning in Zone 1 – high cadence, steady breathing |
Total: 75 minutes
Tip: Use a focused playlist, minimize distractions. Train the mind as much as the body.
Post-workout bike care matters
Indoor sweat is different.
It doesn’t disperse — it drips onto the frame, the bottom bracket, the drivetrain.
It’s salty. It’s acidic. It’s harmful.
Every indoor session should end with a simple routine: clean, dry, and protect your bike.
Use a microfiber cloth and a proper cleaner, especially around hidden components. This prevents premature wear and keeps your bike ready to ride.
Endurance isn’t built only on open roads.
It’s built in garages, basements, and living rooms, with the window open and a fan on full blast.
Winter is tough. But your engine doesn’t have to shut down.
Not when every drop of sweat is part of something bigger.
