Enhancing Indoor Cycling with Mixed-Mode Workouts

Mixed-Mode Workouts in TrainerDay offer a dynamic and flexible approach to indoor cycling training while using the TrainerDay Training App Only, allowing users to switch seamlessly between different control modes within a single workout. This feature enhances the training experience by providing the ability to tailor workouts to specific training goals and preferences, making it ideal for athletes who want to maximize the effectiveness of their sessions.

Introduction to Mixed-Mode Workouts

TrainerDay's Mixed-Mode Workouts enable automatic switching between various control modes such as ERG mode, Slope/Sim mode, and Heart Rate mode during a workout. This functionality is designed to optimize training by aligning the workout's demands with the most suitable control mode. For instance,

1. ERG mode is excellent for maintaining specific power targets, while
2. Slope mode is better for setting your intensity with gears and cadence as well as short duration intervals.
3. HR+ mode adjusts power targets to keep the user within a desired heart rate zone, making it perfect for heart rate-based training.

Control Modes Overview

1. ERG Mode: This mode is ideal for workouts that require maintaining precise power targets. It automatically adjusts the resistance to ensure the rider hits specific power outputs, making it particularly useful for training in Zones 1 through 4 and even Zone 5 with some adjustments.

2. Slope/Sim Mode: Slope mode simulates outdoor riding by allowing the user to control resistance through gear shifting and cadence changes. It is especially effective for short intervals and sprint training, providing a more realistic riding experience.

3. HR+ Mode: This mode adjusts the power output to maintain the rider's heart rate within a target zone. It is beneficial for Zone 2 training, where maintaining a steady heart rate is crucial.

Creating Mixed-Mode Workouts

TrainerDay's workout creator supports automatic mode switching, allowing users to design workouts that transition between ERG, Slope, and Heart Rate modes. Here's how you can create a Mixed-Mode Workout:

1. Access the Workout Editor: Go to TrainerDay's Workout Editor and start a new workout.

2. Select Interval Types: The workout editor offers 12 different interval types, including warm-up, cooldown, hr, erg, slope, rest, open-ended, climb, active, interval, free-ride, and sfr. Choose the appropriate interval types for your workout.

3. Configure Mode Switching:

   • For ERG intervals, set specific power targets (e.g., 120% FTP) and "ERG" type
   • For Slope intervals, specify the slope percentage and "SLOPE"
   • For HR+ intervals, set the target heart rate and "HR"

4. Arrange Intervals: Use the editor's Excel-like interface to arrange and customize your intervals. You can copy, paste, and move intervals using arrow keys for quick adjustments.

5. Save and Test: Once your workout is configured, save it and test it on your smart trainer to ensure the mode switching functions as intended.

Tips for Effective Mixed-Mode Workouts

• Practice Slope Mode: Slope mode workouts require practice to perfect both the creation and execution of the workout. Experiment with different slopes and gear combinations to find what works best for you.

• Heart Rate Training: For heart rate-based training. You might want to perform a test to determine your target heart rate zones for effective Zone 2 training.

• Dynamic Training: Use Mixed-Mode Workouts to create dynamic training sessions that adapt to your performance and goals. Switching between modes can help prevent monotony and keep your workouts engaging.

Example Mixed-Mode Workout

Here's an example of a Mixed-Mode Workout that incorporates all three control modes:

1. Warm-Up (ERG Mode): 5 minutes at 50-70% FTP to gradually increase your heart rate and prepare your muscles.

2. Interval 2 (HR+ Mode): 50 minutes in Zone 2, maintaining a steady heart rate with automatic power adjustments. HR+ starts where ERG ended and slowly adjusts

3. 4 Interval (Slope Mode): 3 minutes at a 3% slope to simulate a moderate climb, encouraging gear shifting and cadence adjustments with 3 minute rests.

4. Interval 3 (ERG Mode): 20 minutes at 70% FTP a bit more in your workout.

5. Cooldown (ERG Mode): 5 minutes in Zone 1 to gradually bring your heart rate down.

See this example ablvoe

Conclusion

Mixed-Mode Workouts in TrainerDay provide a versatile and effective way to enhance your indoor cycling training. By leveraging the strengths of ERG, Slope, and Heart Rate modes, you can create customized workouts that align with your training objectives and preferences. Whether you're aiming for precision in power output, realistic outdoor simulation, or heart rate-focused training, Mixed-Mode Workouts offer the flexibility to meet your needs. Explore the possibilities of Mixed-Mode Workouts and take your training to the next level with TrainerDay.