How to Train with Rollers and a Road Bike in August 2025: Complete Training Plan and Schedule
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How to Train with Rollers and a Road Bike in August 2025: Complete Training Plan and Schedule
August 2025 brings significant climatic challenges for cyclists, with high temperatures making outdoor training demanding and sometimes risky. Using indoor trainers (smart trainers or rollers) combined with road rides offers a versatile and controlled solution to maintain and improve fitness. This guide provides a complete training table and schedule, optimized to make the most of both indoor and outdoor environments during the summer month.
Advantages of Roller Training in August
Climate Control: Allows you to train in an air-conditioned environment, avoiding excessive heat, heatstroke, and direct sun exposure.
Specific Training: Enables you to perform high-intensity sessions or precise intervals without interruptions due to traffic, traffic lights, or descents.
Time Efficiency: Indoor trainer sessions are often more concentrated and time-efficient, ideal for those with limited schedules.
Safety: Eliminates risks associated with road traffic, especially during peak hours.
Training Zones (Heart Rate or Power)
For effective and measurable training, it's advisable to base your efforts on heart rate (HR) zones or, ideally, power (W) zones. If you have a power meter (or a smart trainer that estimates it), power is more precise and reactive.
Zone 1 (Active Recovery): HR 50-60% | W <55% FTP. Very light effort.
Zone 2 (Endurance): HR 60-70% | W 55-75% FTP. Easy pace, sustainable for long durations.
Zone 3 (Tempo): HR 70-80% | W 76-90% FTP. Moderate-sustained effort.
Zone 4 (Lactate Threshold): HR 80-90% | W 91-105% FTP. Intense effort, at the limit of sustainability.
Zone 5 (VO2 Max): HR 90-100% | W 106-120% FTP. Very intense effort, for short periods.
Zone 6 (Anaerobic/Sprint): HR >100% | W >120% FTP. Maximal effort, very short.
(Note: FTP = Functional Threshold Power, the maximum power you can sustain for an hour.)
Combined Weekly Training Table (Rollers + Road)
This table is an example and should be adapted to your fitness level, goals, and available time. It assumes a typical week.
Day Workout Type Duration Environment Detailed Description
Monday Active Recovery 30-45 min Rollers/Road Very easy pedaling in Zone 1. Ideal for flushing out lactic acid and activating recovery. Maximize hydration.
Tuesday Threshold Intervals (Indoor) 60 min Rollers Warm-up: 15 min Z1-Z2. Main Set: 3-4 blocks of (8-10 min in Z4 + 5 min in Z1/Z2). Maintain a high cadence (90+ rpm) in Z4. Cool-down: 10 min Z1.
Wednesday Light Endurance (Outdoor) 90-120 min Road Continuous ride in Zone 2. The goal is to build your aerobic base without accumulating too much fatigue. Maintain a high cadence (85-95 rpm).
Thursday VO2 Max Intervals (Indoor) 60 min Rollers Warm-up: 15 min Z1-Z2. Main Set: 4-5 repetitions of (3 min in Z5 + 3 min in Z1/Z2). Short maximal efforts to improve aerobic capacity. Cool-down: 10 min Z1.
Friday Complete Rest or Cross-Training Var. Var. Complete rest day, or 30-45 min of light alternative activity (e.g., swimming, walking) to promote recovery.
Saturday Long Ride (Outdoor) 150-210+ min Road Ride in Zone 2, with short segments in Z3 (10-15 min per hour) to simulate pace changes or tackle climbs. Maintain constant hydration and carbohydrate intake.
Sunday Complete Rest or Endurance (Indoor/Outdoor) 60-90 min Rollers/Road Easy pedaling in Zone 2 on rollers for active recovery, or a short road ride in Z2. Depends on accumulated fatigue.
Detailed One-Month Training Schedule (August 2025)
This schedule integrates the weekly table, proposing a progression throughout the month, alternating load and promoting recovery.
Week 1: Adaptation and Base Building
Goal: Heat adaptation (for outdoor rides), consolidating aerobic base, light introduction to specific efforts on rollers.
Mon: Active Recovery (Rollers).
Tue: Threshold Intervals (Rollers) - 3 blocks of (8 min Z4 + 5 min Z1/Z2).
Wed: Light Endurance (Road) - 90 min Z2.
Thu: VO2 Max Intervals (Rollers) - 3 repetitions of (3 min Z5 + 3 min Z1/Z2).
Fri: Complete Rest.
Sat: Long Ride (Road) - 150 min Z2.
Sun: Complete Rest.
Week 2: Gradual Intensification
Goal: Increase volume and intensity of intervals, maintain outdoor aerobic base.
Mon: Active Recovery (Rollers).
Tue: Threshold Intervals (Rollers) - 4 blocks of (9 min Z4 + 5 min Z1/Z2).
Wed: Light Endurance (Road) - 105 min Z2.
Thu: VO2 Max Intervals (Rollers) - 4 repetitions of (3 min Z5 + 3 min Z1/Z2).
Fri: Complete Rest.
Sat: Long Ride (Road) - 180 min Z2 with 2x15 min Z3.
Sun: Active Recovery (Rollers) - 60 min Z1-Z2.
Week 3: Peak Load
Goal: Maximize training load, maximize physiological adaptations through targeted indoor sessions and long outdoor rides.
Mon: Active Recovery (Rollers).
Tue: Threshold Intervals (Rollers) - 4-5 blocks of (10 min Z4 + 5 min Z1/Z2).
Wed: Endurance (Road) - 120 min Z2 with 2x10 min in Z3.
Thu: VO2 Max Intervals (Rollers) - 5 repetitions of (3 min Z5 + 3 min Z1/Z2).
Fri: Complete Rest.
Sat: Long Ride (Road) - 210+ min Z2 with 3x15 min Z3 and/or climbs.
Sun: Complete Rest.
Week 4: Taper and Recovery
Goal: Reduce load to allow the body to assimilate training and prevent overtraining before the beginning of September.
Mon: Active Recovery (Rollers).
Tue: Threshold Intervals (Rollers) - 2 blocks of (8 min Z4 + 5 min Z1/Z2).
Wed: Light Endurance (Road) - 75 min Z2.
Thu: VO2 Max Intervals (Rollers) - 2-3 repetitions of (2.5 min Z5 + 3 min Z1/Z2).
Fri: Complete Rest.
Sat: Medium Ride (Road) - 120 min Z2.
Sun: Active Recovery (Road) - 60 min Z1.
Additional Tips for Combined Training
Ventilation on Rollers: It's essential to have a good fan (or more than one) during indoor sessions to dissipate heat and simulate outdoor airflow.
Indoor Hydration: You'll sweat a lot on rollers too. Keep at least two water bottles within reach and drink regularly.
Indoor Fun: Using platforms like Zwift, TrainerRoad, Rouvy, or other virtual training apps can increase motivation and make sessions more engaging.
Bike Care: After indoor sessions, it's good practice to wipe down your bike from sweat, which can be corrosive to components.
Adapting to Free Rollers: If you're using free rollers, dedicate some time at the beginning to improve balance and stability.
Final Considerations
Combining indoor trainer workouts with outdoor rides offers the flexibility needed to approach August effectively. Rollers allow you to perform quality work in a controlled environment, while outdoor rides maintain the "feel" for the road and allow you to enjoy the surroundings. Carefully listening to your body, especially in a hot month like August, is crucial to prevent overtraining and injuries, ensuring consistent and sustainable progress in your fitness.