![trainerroad outside workouts trainerroad outside workouts](https://www.trainerroad.com/blog/wp-content/uploads/2020/03/how-to-do-trainerroad-structured-interval-workouts-on-your-wahoo-elemnt-head-unit-outside-setup-blog.jpg)
Gibraltar (1h45, IF 0.80) - rode by power/feel, ended up with IF 0.82.the same session I would have done at >305W per interval indoors. Longfellow (4h, IF 0.67) - rode by feel, ended up with IF 0.67.Laurentian (2h15, IF 0.70) - rode by feel, ended up with IF 0.67.Got a PM over the winter but as it is on the TT bike only had a chance to test it now in training with the weather getting good. I’m happy to find this thread as I wanted to post exactly the same question. If you want to ride outdoors, then look at the indoor workout, look at the outdoor workout, and figure out what are the overall goals of this session, the overall intensity or work you need to aim for, and figure out how best you’re going to achieve that on the terrain available to you. What I’m trying to say is, if you want accuracy and analysis, stick to the trainer. Then when I got home, I analysed the ride, and the intensity factor for the six hill reps and rests in between was exactly the same as the intensity factor for the 6 vo2 intervals + rests in Spencer +2. The repeats just took as long as they took. So I just went up it hard, 6 times, keeping an eye on my HR so that I didn’t go out too hard first go. The gradient varies quite a bit, with some steeper pitches followed by flatter sections, so it’s really hard to stick to a steady power. I went to a local hill which takes about 3 minutes, ish. Once I had to do Spencer +2 (6x3min 120% with 4 minute breaks), but it was too hot for the trainer. Unless it’s pouring rain or ridiculously windy outside, I don’t plan on doing any TR inside workouts until the late fall. Threshold and SS efforts are certainly great to do outside, as well as more static vo2 workouts where it’s a constant power for 2-3min then rest.Įither way, I’m a fan. Erg mode on a smart trainer is probably ideal there. I’ve done that workout inside on a dumb trainer and remember shifting a lot and trying to find the right gearing being a pain. If I’m coming undone on the last sets, try to hold it above the bottom number and know that I’m still working the right energy/muscular system and it should still force adaptation.ĭid Mitchell today outside and it took a lot of focus and a fair amount of shifting because the numbers jump around so much…but it was fine. If legs are a bit tired, then make the focus to hold it in the middle of the range. If I’m feeling good, I try to hold the highest end of it the whole time. Similar to holding a pace, holding a wheel…etc in a race environment.
![trainerroad outside workouts trainerroad outside workouts](https://www.trainerroad.com/blog/wp-content/uploads/2021/09/blog-outsideworkouts-inline-2-1024x535.jpeg)
#Trainerroad outside workouts plus#
Plus it’s realistic because power is never perfectly constant and the gradient is never perfectly the same so you always have to do constant minor adjustments within an interval. If I can hold higher watts, I can only imagine the training return will be greater so long as I don’t overcook myself.
![trainerroad outside workouts trainerroad outside workouts](https://media.dcrainmaker.com/images/2019/04/image-39.png)
I’m finding it more effective because I can push more power outside than inside. Is it possible to overlay the TR power targets prescribed against the laps of the outdoor rides. When substituting rides outside, I noticed the ride is not considered a TR ride and the analysis to check intervals against targets are missing. It’s near impossible to hit exact power values outside - is it best to hit the upper range of an interval given outdoor FTP is usually higher than indoor FTP? Notice not all intervals match-up - would it be more effective to ride inside for these cases to optimize the benefits of the intended design of the workout? Are there workouts that should be more suited to complete on an ERG trainer inside? Not sure if the workouts are the same on Garmin units (I assume they are.) It’s not the best time to do workouts outside given the current situation but in the near future when ,hopefully, riding outside becomes a norm (and reasonably safe), I am looking to substitute sessions for outdoor rides again. Since the feature to allow workouts to be completed outside was released, I had been testing it and have some concerns/questions about the differences noticed when compared to the inside version.