Indoor training, with a coach in the room
Your plan does not stop when the weather does. On a treadmill or a bike trainer, AthleteSpace tells you what to set for every step and changes the workout while you are doing it, not the day after.
Indoor Season: a free six-week block
- Three sessions a week for six weeks, on a treadmill or a bike trainer: tempo, threshold and VO2 max work, with an easy day and a long steady one.
- Every step is scaled to your own threshold pace or FTP. With neither on file, the sessions still run on the timer, by feel.
- Week 4 backs off, and no week climbs faster than the limits on our safety page.
- It sits beside your plan: do it on its own, or swap a session in when the weather turns.
On a treadmill
- Pick Treadmill before you start. No GPS, no location prompt.
- Every step shows the belt speed to set, in mph or km/h, worked out from your plan's pace.
- A step written as a distance runs on the timer at that speed, so the workout moves on without a GPS signal.
- When you finish, type the distance from the treadmill if it differs from ours.
On a bike trainer
- Pick Trainer before you start. Every step shows the watts to hold.
- With a power meter or smart trainer connected over Bluetooth, your live power sits on a gauge against the target, with how many watts over or under.
- Intensity moves every target still to come by 2% a tap, down to 70% or up to 120% of the plan.
A coach that reacts during the workout
- "Can't hold it" eases the reps still to come and tells you what changed.
- With a heart rate strap, a recovery ends early once your heart rate is down, and never runs longer than planned.
- After each rep you can say how hard it was. If a rep costs clearly more than the first, the coach offers once to ease the rest. You decide.
Less time than the plan asks?
- Before you start, pick a shorter version. The warm up and cool down shrink first, and the reps stay as long as they can.
Readable from the machine
- Each step takes the colour of its training zone, from easy slate to hard coral.
- Focus mode shows the step alone: time left, the target and your heart rate. Controls are locked until you hold to unlock, so sweat cannot skip a step.
- Turn the phone sideways on the ledge or the handlebars and the layout follows. On a laptop the workout, stats and charts fit one screen.
- The last five seconds of a step count you into the next one.
Your records stay honest
- Indoor runs are kept out of your personal bests: a belt speed is not a pace on the road.
- A treadmill run with no speed sensor does not count toward your fitness estimate or race predictions, because its distance comes from the plan itself.
- A ride with 20 minutes of power can update your FTP estimate. An empty FTP is filled in; one you have set is only changed when you accept.
What you need
A phone, or a laptop on the console. Recording is in the AthleteSpace app and in a phone or desktop browser. A heart rate strap, footpod, power meter or treadmill that speaks Bluetooth adds real numbers, and none of them is required. Questions? Contact us.