Rhythm Work

Every training session should begin with a gradual warm‑up and end with a cool‑down, followed by stretching after the ride. During your sessions, remember to stay well hydrated and, when needed, to take in a small amount of food.

Rhythm Work

On a home trainer, a 45‑minute rhythm session is easy to set up. Start with a 15‑minute warm‑up, gradually increasing the gear until you begin to sweat. Then ride 15 minutes spinning as fast as you comfortably can. Finish with 15 minutes in a light gear.

These examples are starting points that you can adapt or combine with other exercises.

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