Indoor trainer workouts excel at controlled intervals — sweet spot, threshold, and VO2 sessions with precise power targets — while outdoor rides handle endurance, handling skills, and variable terrain.
Best indoor sessions
- 2 × 20 min sweet spot (88–94% FTP)
- 5 × 3 min VO2 at 115–120% FTP
- Over-unders: 2 × 12 min alternating 2 min at 95% / 2 min at 105%
- 90 min endurance with low cadence drills
Indoor vs outdoor balance
Aim for 50–70% of intensity sessions indoors in winter, shifting outdoors as weather allows.
Long rides over 2.5 h are often better outdoors when possible.
Using Vo2Max
Vo2Max assigns indoor-appropriate sessions on days you mark as trainer-only in your schedule.
Related guides
Cycling
Sweet Spot Training for Cyclists
Sweet spot training (~88–93% FTP) builds threshold fitness efficiently. Workout examples, weekly dosage, and how to combine with endurance rides.Cycling
VO2 Max Intervals for Cycling
VO2 max intervals (106–120% FTP) raise aerobic ceiling. Session formats, recovery ratios, and how to fit VO2 work into a periodized cycling plan.Fundamentals
What Is FTP (Functional Threshold Power)?
FTP is the highest power you can sustain for about an hour. Learn how to test FTP, set training zones, and use FTP for structured cycling plans.Fundamentals
Cycling Training Zones Explained
Learn the 7 cycling power zones based on FTP — from active recovery to VO2 max. Includes zone percentages, workout examples, and how to distribute weekly training.
Frequently asked questions
How long should an indoor workout be?
Quality sessions: 45–75 min. Endurance: up to 2.5 h with fueling.
Do I need ERG mode?
ERG helps beginners hit targets; practicing without ERG improves race pacing.