Quantcast

Training Indoors on ElliptiGO Elliptical Bikes

Feel the Heat All Winter Long

Many people love ElliptiGO bikes because they can escape the tedium and stuffiness of indoor gyms. In fact, that was the driving reason that led to the creation of ElliptiGO.

But most ElliptiGO bikes also give you the flexibility to ride inside when you want! Maybe the weather stinks, or maybe you need to watch the kids, or maybe you just want to get caught up on your Netflix queue. Whatever the reason, you can pop any long-stride ElliptiGO bike onto a stationary trainer and crank out some miles … without leaving your house!

All you need to get started is a stationary trainer equipped with a 20” wheel adapter. Many trainers will work; here are the trainer options that we recommend.

Easy Tips You Can Follow

To make your indoor training experience more effective and enjoyable, we have put together a series of workouts and tips you can use to feel the heat all winter long. Over the next eight weeks, we will feature a new workout each week, complete with a video and handy reference card that you can print or view onscreen. We encourage you to do each workout and record your results. After eight weeks, we will repeat the entire series so you can see the progress you’ve made.

The workouts were developed by top coaches with valuable input from some of our elite/professional ElliptiGO Project Athletes. These workouts have been proven to build fitness. Follow these tips, and you can train like a pro despite the snow.

Let’s GO!

This video shows you in just 15 seconds everything you need to make your workout comfortable and enjoyable.

Indoor Setup, Accessories & Workout Structure

 

Workout #1 | Workout #2 | Workout #3 | Workout #4 | Workout #5 | Workout #6 | Workout #7 | Workout #8

The first video in the Winter Workout Series covers the setup, accessories and structure needed to complete the WWS sessions. This is the longest, but most informative video in the series. We describe the items that will help make your indoor experience more enjoyable, while also providing information on how to measure your indoor rides so that you can compare them to outdoor workouts.

 

Workout #1: Fartleks

The fartlek (Swedish for “Speed Play”) is a mixed interval workout that can take a variety of forms by mixing constant or varied interval of high and low intensity. Fartleks give you great bang for your buck in time spent exercising.



View or Print the Workout

Back to Top


Workout #2: Hilly Long Ride

That’s right, we’re going to do indoor hills! You’ll build strength and stamina while learning to keep and control a steady heart rate in undulating terrain.


View or Print the Workout

Back to Top


Workout #3: Ladder

Ladder workouts are a type of “structured fartlek” that can take a variety of forms, including variations on the amount of rest, the length of the “ladder” and how many times you “climb” the ladder.



View or Print the Workout


Workout #4: The Spontaneous CommBuster Workout

Bust your chops during those commercial breaks to get in a high-intensity workout. Say goodbye to another excuse for why you can’t get in your workout. If it’s time to watch TV, it’s time to GO!



View or Print the Workout

Back to Top


Workout #5: Hills

Just because the weather outside is frightful, that doesn’t mean you have to skip your ever-important hill sessions. This quick workout will get your legs and lungs screaming, while providing all the benefits of a typical outdoor hill session.



View or Print the Workout

Back to Top


Workout #6: Progressive Long Ride

Learn how to maximize your long ride and build stamina while learning to focus on putting in a hard effort late in the workout. This will help you stay strong late in a running or cycling event when fatigue sets in.



View or Print the Workout

Back to Top


Workout #7: Cruise Intervals or “Meb Miles”

Cruise intervals are Olympian Meb Keflezighi’s GO-to sessions during the lead-up to a race, including his Boston and New York Marathon victories.



View or Print the Workout

Back to Top


Workout #8: Steady State Long Ride

You’ll build aerobic strength while learning to pace yourself and distribute your effort evenly across a workout. This session will help you learn to walk the fine line between going hard and going too hard, too soon.



View or Print the Workout

Back to Top

Comments

Posted December 2, 2014 by Tennille in Training & Research, updates
Share ThisShare on FacebookTweet about this on TwitterPin on PinterestEmail to someone
X
- Enter Your Location -
- or -