It's getting to that time of year when indoor training may become the preferred option for many of us. And even if it's not the preferred option, it may be the safest and warmest. We asked our #OTEFuelled athletes what their favourite session is if they have to train indoors.

Alistair Brownlee

This double Olympic Champion needs no introduction, and those that know him won’t be surprised to hear Alistair doesn’t do a lot of indoor training. A combination of Yorkshire grit when based at home or the ability to jet off to warmer climates when the weather really turns, helps keep those indoor sessions to a minimum. However Alistair still sees the benefit in a different types of training.

“I don’t do a lot of training indoors (except for swimming) but I have learnt the positive benefits of strength and conditioning work, so that is my favourite session. It is an essential session that I do throughout the year to keep the body healthy.

There are four parts to my session:

  1. Warm up and flexibility: This includes balancing exercises and stretching.
  2. Calf and ankle conditioning: This includes weight and unweighted calf raises with straight and bent leg variations.
  3. Hip and glute strengthening: This includes leg press, deadlifts and single leg squats.
  4. Other areas that need work: For me currently this is hamstring and shoulder stability.”


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Jonny Brownlee

Olympic medalist and former World Champion understands the importance of specific indoor training. This session may not be his favourite but it certainly serves a purpose when preparing for international events in scorching temperatures.

“I’m going to pick a turbo heat session. I put the heaters on in a boxed off room around an hour before I want to start the session so the room is up to 32 degrees celsius.

  • 10 minutes warm up
  • 8 minutes building up, increasing the intensity every 2 minutes
  • 3 minutes easy spinning
  • 2 minutes at tempo
  • 10 minutes of 30 second sprint, 30 seconds spin.
  • Recovery spin for 20-30 minutes to make the session up to 1 hour.

The idea is to get my core temperature high as quickly as possible and then keep it there. I will also make sure I drink 3 x 500ml bottles during the session ( 1 x Energy Drink, 2 x Hydro Tabs)

The session is hard but the hardest part is moping all the sweat up afterwards.”

Georgia Taylor-Brown

Rising triathlon star Georgia may have three different disciplines to train for but it’s actually the little bits around the cycling, swimming and running that she enjoys and see’s a lot of benefit in.

“I find a quick gym and yoga session is great. Even if you don’t have access to a gym you can make it a home workout. Try some glute exercises (such as clams & bridges), calf raises and core exercises (like the plank). The follow this up with some active stretching and maybe try follow a yoga routine online.

I find all these little efforts make a big difference in the winter. When I’m just getting back into training after the end of season break, I get really tired and really tight. So an at home gym and yoga routine is great before dinner. It prepares me for the next day’s training and I don’t even need to leave the house (which can be hard work when the weather isn’t very motivating).”

Andy Heyes

British Indoor 3000m Champion Andy Heyes obviously has no qualms about training inside, since obviously this is an environment he excels in.

“Here is an example of a indoor track session that I do.

  • 5 x 1km (90 secs jog recovery in between)
  • 6 x 400m (60 sec jog recovery in between)

I am to run a 2:47-2:50m pace for the 1kms and 62 seconds from the 400m’s.

I tend to train indoors 3 times per week after the the New Year. This consists of two gym sessions and one indoor track session). The British Championships are usually late February with the World & European Indoors being the first week of March each year so the switch to indoors from cross country always happens around Christmas.”

Join Our Altitude Training Sessions

Our favourite form of indoor training  here at OTE is a wattbike session in our Altitude Chamber. We’re time pushed but enjoy training hard so a short, sharp interval session at 2500m is an effective way to get in a fantastic training session.

If you’re interested in joining our lunchtime or evening coached wattbike sessions at our Performance Centre in Leeds. Drop Tom Murray an email at

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