4 Indoor Trainer Drills to Boost Your Speed

Most sun-loving cyclists treat indoor training like a necessary trip through purgatory to reach the promised land come spring. But indoor cycling training can become more productive and entertaining if you infuse it with speed drills (like these 3 surprisingly simple but effective ones) and the elements that make real rides enjoyable—friends, variety and plenty of stimulation, says elite-level coach Andy Applegate. "Done right, indoor training can not only deliver benefits that reach beyond outdoor riding, but it can also be fun," he says.

Here's how to transform your ride from bland to grand.

How to Transform Your Every Ride This Year

High-Cadence Spin-Ups

The Drill

Spin at 70 rpm (revolutions per minute) in a low gear, increasing by 5 rpm each minute until you bounce in the saddle. Then back off to being stable again and hold for one minute. Drop your cadence 5 rpm each minute until you're back to 70 rpm.

The Benefit

Teaches you how to spin a small gear at a fast cadence, which spares your leg muscles so they stay fresher longer. Offseason is the perfect time to practice this, because you can convert the strength you build in the weight room to speed on the bike.

More: How to Choose an Indoor Bike Trainer

Pump It Up

Slide a copy of The Collective ($25, thecollectivefilm.com) into the DVD player and spin like mad while DH prodigies perform jaw-dropping stunts. The lightning-fast footage and raging soundtrack will amp up any speed session.

More: 10 Cycling Tips to Get Faster

Speed Play

The Drill

Controlled-chaos training. Perform random intervals, ranging from 10 seconds to several minutes in length.

The Benefit

Prepares your body for real-life cycling situations, like chasing breakaways and bridging gaps in races or hard rides.

Pump It Up

Do them when your favorite college or NFL team plays. Choose sprint cues, like first downs and time outs, and sprint like crazy when they move the chains or take a break in the action.

More: 3 Drills to Improve Cycling Efficiency and Pedal Cadence

Single-Leg Pedaling

The Drill

Rest one foot on a chair next to the trainer, and pedal with the other. Pedal smooth strokes, aiming for 90 rpm for 30 seconds, then switch legs. Increase the time up to four minutes as you improve.

The Benefit

Trains your neuromuscular system to eliminate dead spots in your pedal stroke, which improves pedal efficiency and makes you a smoother, faster bike rider with less effort.

More: 3 Tips to Get the Most Out of Your Indoor Trainer Workouts

Pump It Up

Try these challenging drills while watching A Sunday in Hell ($29; worldcycling.com), the classic DVD of 1976 Paris-Roubaix. Pretend you're riding buttery smooth over the cobbles as you work on perfecting your pedal stroke.

The Best Gym Workout, Ever

Low-Intensity Endurance Sessions

The Drill

Spin for 1 to 2 hours at an easy to moderate effort.

The Benefit

Builds your aerobic engine—the foundation upon which all cycling performance is built. Do these on days you don't do intervals.

Pump It Up

Start a "garage band." Meet with friends once a week for long trainer sessions. Each week a different "band member" brings the soundtrack. Keep the intensity conversational.

More: 8 Cycling Tips for Your Indoor Trainer

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