Workout #1 by Coach Jim Hallberg

For a winter bike trainer session, prepare a movie or Tour de France video to keep you engaged for 2 hours and follow this routine:

1. Start with a 20-minute spin in Zones 1-2.
2. Transition off the bike and complete 3 sets of 10 reps of 1-arm and 1-leg exercises. For example, alternate between squats and bench press, or reverse lunges with weights and push-ups.
3. After completing the 3 sets, return to the bike.
4. Spend 20 minutes either in Zone 3, or simulate a 5-minute hill climb on the trainer. Maintain a cadence of 70-80 rpm at 85% FTP or Zone 3 effort, with a 3-minute spin in between repetitions. Repeat until 20 minutes have elapsed.
5. Dismount and choose 2 new exercises for 3 sets of 10 reps each. For instance, alternate between weighted fast-switch leg step-ups and pull-ups.
6. Return to the bike for another 20 minutes, gradually increasing intensity every 5 minutes. Progress from Zone 2 to Zone 4, avoiding exceeding 100% FTP, but conclude the last 5 minutes at 100% FTP. Alternatively, adjust gears while maintaining the same effort level.
7. After biking, perform another set of arm and leg exercises. For example, hamstring curls or straight-leg deadlifts to engage glutes and hamstrings, and dips off a chair or bench.
8. Return to the bike for 20 minutes in Zone 3.
9. Finally, cool down!

Workout #2 by Coach Brad Seng

For a running workout, try the Mona Fartlek (named after Steve Moneghetti, Australian Olympian):

- Warm-up: Jog for 15-20 minutes, incorporating several strides at the end.
- Main Set:
  - 2 sets of (90 seconds fast, 90 seconds easy)
  - 4 sets of (60 seconds fast, 60 seconds easy)
  - 4 sets of (30 seconds fast, 30 seconds easy)
  - 4 sets of (15 seconds fast, 15 seconds easy)
- Cool Down: Jog easily for 10-20 minutes.

‍