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Each workout is designed to produce a specific training effect from Joe Friel's Training Bible approach: Endurance, Force, Speed Skills, Muscular Endurance, Anaerobic Endurance, and Power. You can use a power meter, heart rate monitor, or perceived exertion to make sure you're in the right zone for each workout. Pepper these workouts into your existing training plan or use one of six plans in the book to build your off-season fitness. \u003cp\u003e\u003c\/p\u003e\u003ci\u003eWorkouts in a Binder for Indoor Cycling\u003c\/i\u003e is sweatproof and spiral bound to lie flat on your spin bike or near your trainer. 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