Here are 10 special home trainer sessions to help you improve your fitness this winter. Whether you're looking to improve your triathlon, mountain running, or endurance training, a home trainer is the perfect tool for working on your winter training or for doing a few specific sessions!

Several of my Facebook contacts regularly asked me this winter which session to do on the Home Trainer to progress: here are 10 different sessions, each with a specific target in terms of the sector worked on.

You can use a connected home trainer or a home trainer with magnetic resistance, it should be able to do the job too... With a simulator you will have a little more variety but it is not necessarily necessary here.

If you are lost in the intensities, refer to the “intensity zones” tab of the Excel file that I offered you as a welcome gift on the Blog!

You can also use a Bkool-type workout simulator and creator to set up workouts using the FTP percentage ( FTP and all that blah blah HERE ) instead of the MHR (Maximum Heart Rate), these will be even more specific sessions in terms of work zones!

First batch of Home Trainer sessions: the “blue” zone, endurance

In three different aspects

• Endurance, which will allow you to last through a test
• the strength, to knock out a few teeth in the back!
• And the velocity, mixed with the strength, will give you the power to shift gears by turning your legs!

Second batch of Home trainer sessions, the green zone: rhythm and restarts

Two aspects:

• Relaunches and sprints
• The tempo zone: to maintain the high pace found in FFC races or on sport cyclo-cross races between the start and the first climb!

Third batch of Home trainer sessions, the red zone: intensity and start of pain!

PMA work can take many forms, often fartlek or 30/30 type sessions with all their variations.

Here, a rather easy session with 20 seconds of effort and 40 of counter-effort.

and a rather hard one, with 40 seconds of effort and 20 of counter-effort, depending on your level...

Fourth batch of Home Trainer sessions, the black zone, for the handlebar freaks: the threshold and lactates!

Finally, something that should not be neglected during a home trainer session: recovery!

Be careful during all these sessions, make sure you hydrate well, drink plenty of water: in a closed environment you will sweat considerably and become dehydrated, drink and ventilate your training room if possible. Also drink plenty in the hours that follow and check that your urine is clear (a sign of good hydration) otherwise watch out for your tendons!

Equip yourself with HT and the comparison:

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