Bike trainer single leg strength workout

This workout emphasizes single leg intervals. When beginning these workouts actually use a bigger gear to help you pedal in circles. As you become more proficient with these single leg drills you can go to smaller gears. As you fatigue the dead spots will become very apparent in your pedaling action.

If you place a chair or stool on either side of your bike and trainer you can rest your no pedaling foot on it. Or you can put your foot back against the trainer frame for support.

Single Leg Strength  Workout 

warm-up   reovery soft pedal Time
5 minutes 53 / 21 @ 90 - 100rpm   00:00 - 5:00
6 x 30 seconds 53 / 15 @ 90 - 108 rpm 30 sec. 53 / 21 @ 90 rpm 5:00 - 11:00
5 minutes  53 / 15 @ 100rpm 4 minutes 53 / 21 @90 rpm 11: - 20:00
Workout      
1 minute right leg 53 / 12    
1 minute both legs 53 / 12    
1 minute left leg 53 / 12 2 minutes 53 / 21 @90-100 rpm 20: - 25:00
repeat series 8X   each series = 5 minutes total  
      1:00
10 x 30 seconds 53 / 15 @ 100-108 rpm 30 sec. 53 / 21 @ 90 rpm easy 1:00 - 1:10
5 minutes 39 / 17 soft pedal   1:10 - 1:15