Back in the early 90's the editor of Bicycling Ed Pavelka? who lived somewhere like Minnesota decided he should come up with some stationary trainer programs because he had been snowed in at his house for 37 days! They are 5 x 45 minute programs, the first 12minutes of each are identical, and then they do specific things according to their specialty - Variety, Recovery, Time Trial, Hill Climb & Sprint.

bicycling_trainerprogram.pdf

I downloaded this from the internet from the Purple Extreme (chain lube) website. There are 13 different programs ranging from 51 to 83 minutes. I have done a handful of them, and they are quite tough.

trainerprogram_1.pdf

Roller sprint workout courtesy of http://www.ridetheblackline.com/

RollerSprints.doc

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I believe the resistance is different for different types of trainers, so check them out in terms of your own trainers and gearing.