The Four Minute Workout

The Four Minute Workout - too good to be true?

 - An indoor cycling workout for E-Motion Rollers with detailed explanations by cycling coach Patrick Carey.

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Four minutes. To good to be true?

This workout might take a bit longer than four minutes, but it only requires 3 to 5 minutes of actual hard work. 

You can do ANYTHING for thirty seconds: about the time the effort starts to get really uncomfortable, you're done. The only caveat: during each 30-second interval you must pedal at absolute maximum; so hard, that it’s impossible to sustain that level longer than thirty seconds. A growing body of research shows short, maximum-effort bursts of work not only raise anaerobic capacity, but also our aerobic performance. In fact, workouts like this have been shown to create the same aerobic gains as a two-hour steady-state endurance ride.


How To Do It

Because this is a maximum-effort workout, we need to be relatively fresh. Schedule these workouts early in a training block, typically the first interval workout of the week. In other words, don’t do a four hour tempo ride the day before and expect to be fresh enough to do this workout. 

Do an effective 10-15 minute warmup, including high-cadence pedaling and at least one effort of 60-90 seconds at threshold. On E-Motion Rollers, I prefer to warm up in a low resistance setting, then set the resistance to its max and only change gears during the workout.


During the workout, alternate each interval between sitting and standing. This is why Inside Ride's E-Motion Rollers are extremely beneficial for this workout indoors. They allow full-on efforts both sitting and standing, as well as having enough resistance to challenge even the strongest sprinters.


Begin in a relatively hard gear and focus on quickly accelerating (120+ RPM’s) for each sprint. Shift and continue to spin through gears until reaching maximum capable output. Hold that until the 30-second mark. Then drop to your lightest gear and spin easy for 3 to 5 minutes until you feel completely recovered and ready to hit full-intensity again.


Repeat until you are no longer able to perform full-power sprints.



Protocol :

● 10-15 minute warmup - including high cadence and tempo/threshold efforts.
● 6-10 x 30s maximum effort sprints (175-250% FTP)
     ○ Alternate every other effort between sitting and standing.
    ○ 3-5 minute recovery between sprints - spin in an easy gear for recovery.
    ○ If you're recovered before 3 minutes, it's because you can sprint harder during the intervals!
● 5-10 minute cooldown - Easy spinning after last sprint

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Above is a power file from this workout completed on Inside Ride rollers. The athlete performed six sprints right around 250% of FTP. This is damn good power to make sprinting in your living room in the late winter! 



Why does this work?


Common thinking often views the aerobic and anaerobic systems as mutually exclusive with the aerobic pathways shutting down whenever we “go anaerobic” - as if some sort of switch gets flipped. In truth, our aerobic system never stops working, even during short-duration, maximum-output bouts of exercise. We simply reach a force/power requirement that our slow-twitch (aerobic, high-efficiency) muscle fibers can't achieve on their own. When this happens, our fast-twitch (anaerobic, high-force) fibers begin firing in order to contribute to the collective effort. and all of our energy systems are activated.


This workout's all-out, cross-eyed-hard sprints aim to recruit as many muscle fibers and energy systems as possible. Though you will only just begin breathing hard by the end of the sprint, there is a large oxygen debt created, which can take a couple minutes to go away. This debt creates signals that trigger the body to adapt and increase aerobic pathways (oxidative enzymes, mitochondrial density and others).  Taxing the neuromuscular system triggers changes in the neural networks that control the firing of our muscles. Improvements here allow us to produce more force and to do it faster, which is the essence of increasing power

Improve Your Pedal Stroke To Make Better Power

Improve Your Pedal Stroke To Make Better Power

Patrick Carey, coach from Pointway Performance ( shares a cycling workout for E-Motion Rollers that will help you get more out of each and every pedal stroke.  This cycling technique workout with intervals is a great addition to any cycling training program, useful for cyclists of all disciplines will Maximize your watts, you work hard for them!

Read More

The Cure​ ​for​ ​the​ ​Common​ ​Workout : Tempo Intervals With Bursts

The Cure​ ​for​ ​the​ ​Common​ ​Workout : Tempo Intervals With Bursts

Try this interval workout from cycling coach Patrick Carey from, perfect for E-Motion Rollers (Smart Rollers or with traditional resistance).  Patrick also explains why this training plan will make you a stronger cyclist :

Read More

E-Motion Rollers - Who is behind them, and where do they come from? (PART TWO)

E-Motion Rollers are a unique product on the market.  Their story, and the story of their inventor (Larry Papadopoulos) are just as unique and intriguing!  We're presenting a two-part Q&A series with Larry to share the story with you. 

Part 2: Let's discover the story and the roots of E-Motion Rollers.


- What made you want to become a machinist?  Did it have something to do with your cycling passions?
Well, making parts is cool and fun. Machinists come in different varieties, but my interest was in experimentation and invention. Making parts taught me how things work and I felt I could improve just about any mechanical device with precision machining skills. Mountain bikes were not around back then, but I was into motorcycles and loved to tinker.  I spent a career in manufacturing, going from being a machinist to running the design and manufacturing company we are today.  Our products are all uniquely original, but there are also a ton of manufacturing innovations that we use to make stuff efficiently. There was never any thought of outsourcing anything we could do ourselves. Yes, labor does cost more in the States, but there are so many ways that making it here saves time and money.  Not many products are made this way anymore, where all aspects of the business are under one roof. And because we sell direct to the user, the money saved on conventional distribution channels goes directly into the product. The rollers are by far the best value for the money. 

- Have you prototyped any bike parts? (What is the Preston Petty No-Dive?!)
Yes, made plenty of bike parts for various manufacturers. Our original corporate name (BCI) stands for Bicycle Components Inc.
The No-dive?  I know what it you?  Offroad motorcycles are my other sport. The No-dive was a motorcycle accessory from the 70's that eliminated front suspension dive during heavy braking. It was an interesting idea that never caught on.  It basically worked, but was not a game changer.  

- What is the story of the cycling treadmill?  Is there any relationship to the E-Motion Rollers?
Before the rollers, the treadmill was an idea I had to replicate real riding as close as possible. Nothing like that existed, so we went to work on it without any proof it would even be possible to ride. It turned out to be possible, buttook several years of incremental improvement to get it to where it was easy and fun to ride. We never found any buyers because it was large and expensive, but I do believe we were ahead our time because now almost 15 yrs later there are other cycling treadmills showing up. We have a new design for a compact cycling treadmill that we're just sitting on...if the demand ever materializes, we will begin producing them.    

- How did you come up with the idea for E-Motion Rollers?  Who were the rollers initially designed for?
The rollers are a direct descendant of the Supertrainer treadmill. The natural freedom of movement in real cycling is replicated on the treadmill, but the cost is a deal breaker for most people. Incorporating movement into a compact roller platform was the key to bringing a natural feel to something people could afford (and did not take up the whole room)

- What is the creation that you're most proud of?
Well, the rollers combine invention with my skills as a manufacturer and it sells well, so that's satisfying,  but for pure spectacle, the treadmill wins hands down.

- Are you working on anything new that you can share?
We have been testing designs for a more conventional trainer. It has no front drum so the bike attaches at the front dropouts, but it will have the ability to float and tilt similar to riding the rollers with the floating fork stand. There is nothing like it currently on the market and it should appeal toriders who are nervous about rollers. It's got the security of being supported, but still offers a more natural motion than typical trainers.

- What is your favorite thing about cycling, and what is one thing you would change a about it? (Equipment, rules, culture, training approaches, ... ?
Cycling is a great sport, but it also has it's utilitarian side in the form of transportation. Unfortunately, in many cities cyclists are seen by motorists as a nuisance, and that's not right. Each bike on the street potentially represents one less car, so in my view, cyclists deserve a thank you from every motorist and respect for doing our part. I think it would be very interesting to have a "drive your car to work day" so everyone can fully appreciate how cyclists reduce congestion.  Even aggressive bikers who roll thru stops and ride the sidewalk generally do so to avoid dangerous situations. Too many drivers don't understand that it can be life threatening to ride on the roads.

Cycling Treadmill - Inside Ride and E-Motion Rollers roots
Cycling Treadmill Invention

E-Motion Rollers - Who is behind them, and where do they come from? (PART ONE)

E-Motion Rollers are a unique product on the market.  Their story, and the story of their inventor (Larry Papadopoulos) are just as unique and intriguing!  We're presenting a two-part Q&A series with Larry to share the story with you. 

Part 1: Let's meet the man, Larry Papadopoulos.


- Larry, Where did you grow up?
I grew up in Corvallis, Oregon. My dad taught mathematics at OSU. There were 5 kids in our family and all of us knocked around on bikes in our rural neighborhood. If we wanted to go somewhere we either walked or biked. In the summer I would often spend the entire day on my own and never hear from my parents. Bikes gave us real freedom.  

- When did you become interested in cycling? Who got you into riding; was cycling an interest of other family members?
My older brother Jim, who is a bike geek and professor of mechanical engineering, got me interested in bikeswhen I was still a kid, but I didn't get into the sporting aspect until after high school. That was when the first commercial mountain bikes became available and I got hooked.  

- What is your favorite genre of riding? Has this changed over time?
I was ridingoffroad way before it was a thing and was I alwaystrashing my regular bikes. Mountain bikes came along at just the right time in my life because they combined my athletic interest with the fun of offroad riding. You also had to be mechanically self sufficient to fix things trailside. I felt like the sport was designed just for me.  Although I ride plenty of road now, I never owned a proper road bike untilwas over 40 and mountain bikes are still my natural sport.  My personal motto is "the road to hell is paved..."

- Have you raced bikes? How did you do?
Yes I raced mountain bikes back in the day and did well enough to compete at a respectable level, but I knew my limitations and also that the sport's best riders are incredible... superhuman. 

- Have you traveled for cycling? What is your favorite place to ride and where is your dream destination?
Back then there were no local races so yes I did have to travel out of state to compete, but I never traveled for recreational riding. We had agreat local trail system in Corvallis and I never got tired of riding there.  

- Is there a race, a favorite ride or a particular cycling incident that you will never forget?
Yeah. It was the first time I raced against pro mountain bikers. I had missed my expert race due to logistical issues which involved a problem with a rental car and having to ride a Greyhound bus all night to get to the race. I was allowed to line up behind the pros and just ride my own race, and for that I was thankful and figured I should stay back and not trip any pros up during the start.  It was a dusty and chaotic race at first, so I didn't know where I was in the pack, but the leaders were steadily pulling away and I settled in. I never noticed anyone behind me so I figured I was going to be bringing up the rear.  Towards the end of what seemed like a very lonely race, I was feeling pretty well hammered but did catch on to one of the pro guys on a straight stretch of dirt road and just tucked in behind him. When he said I should take a pull, I knew he was hurting and I just took off. It turns out I was not too far behind the main group and I ended up in the top ten with half the field still behind me. Needless to say, I was pumped.  


Larry, racing mountain bikes like a machine, way back!

Larry, racing mountain bikes like a machine, way back!

Larry Papadopoulos, leading the way as he powers through the mountain bike race course, before it was "a thing".  Larry has always been ahead of the game, but most of all, passionate about riding!

Larry Papadopoulos, leading the way as he powers through the mountain bike race course, before it was "a thing".  Larry has always been ahead of the game, but most of all, passionate about riding!

Get 60 Days of The Sufferfest FREE

We've teamed up with The Sufferfest to offer all new E-Motion Rollers purchasers 60 days of FREE training with The Sufferfest!  The new Smart Resistance unit option for E-Motion Rollers is a perfect fit for the ultimate interactive Sufferfest experience.  (Though you can benefit from pairing up any of the E-Motion Rollers with The Sufferfest, and follow along with your own resistance adjustments).

Already own E-Motion Rollers, but still want in on the deal?  E-mail us a picture of you riding your E-Motion Rollers (or post on Instagram, Facebook or Twitter and send us a direct message on the respective social media platform) and we'll send you the code to get your 60 days free too ;)

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The New InsideRide E-Motion Rollers and Smart Resistance Unit Review - By

The New InsideRide E-Motion Rollers and Smart Resistance Unit Review- By


(Original article written by Tariq Ali, with photos: )


In the smart bike trainers market, wheel-on and direct drive smart trainers have been the choice for many cyclists. They are easy to setup, ride and can get the job done without having to worry about falling off the bike. However, these bike trainers lack the real feeling of riding a bike...


Rollers came very close to that by allowing a rider basically just ride their bike and try to balance the bike just like you do when riding outdoors. However, many cyclists and triathletes avoid rollers because they are harder to ride and require smoother pedaling and a lot more concentration, otherwise you will end up falling off and possibly injuring yourself. InsideRide wanted to change that with their E-Motion rollers...


What makes the E-Motion rollers different is the patented “free motion” technology base. The rollers will move with you making riding and standing a lot easier than conventional rollers. When you are riding outdoors, your bike is moving with you and shifts back and forth and the E-Motion rollers try to simulate that same motion. That’s why you will notice that riding the E-Motion is the closest thing to riding your bike outdoors...


The trainer comes in a large box fully assembled. All you need to do is take it out of the box and start riding. The resistance unit comes as a factory add-on for an additional $300 and it will arrive installed. If you already have the E-Motion roller (Model H), you can purchase the smart resistance control kit separately for $330.


If you purchase the smart resistance unit separate as an add-on to upgrade your current E-Motion, then it will come in its own box and you will have to assemble it. The assembly is simple and you will find full instructions included. An ANT+ key is also included with the smart resistance unit...


I have been using my InsideRide for over five years now and the new smart resistance unit for the past month. The smart resistance unit is ANT+ FE-C and Smart Bluetooth compatible.

...max slope is 6% but on the rollers you automatically gain another 2% due to natural rolling resistance, so the max slope is about 8%.  I have used the E-Motion with TrainerRoad and Zwift. The pairing process was simple and I had no issues pairing it with either app.




Final Thoughts


I have been using the E-Motion rollers for over 5 years. Long before I started reviewing smart trainers and long before TrainerRoad and Zwift came out. It made riding indoors for me a lot more entertaining and challenging. My cycling improved treamendously since I started using it. Since then, the E-Motion has evolved from manual rollers to smart rollers compatible with a variety of apps. To this date, I find riding it a lot more entertaining and time passes a lot quicker.


InsideRide also offers a floating front fork stand for $150 as an option.


If you are looking for something that is different than your traditional wheel-on or direct drive trainer then give this E-Motion a try.

Inside Ride "Smart Resistance Control" update

Inside Ride "Smart Resistance Control" update


The Inside Ride smart resistance control is now available as an option with new rollers. This system is made by Elite and is part of their"QUBO" product line. It has been adapted for use on the E-motion rollers and has been fully tested before shipping. To avoid shipping damage, the unit is packed in a cushioned box and some minor assembly is required by the customer to attach the device.

The same QUBO system will soon be available as an upgrade kit for existing model H rollers.


General information:

The Elite Qubo Digital Smart B+ has been designed specifically for use with a smartphone or tablet, the Qubo Digital Smart features a wirelessly controlled 16-level resistance unit that can be paired with a compatible Android or iOS device via Bluetooth or ANT+.



  • Interaction between App/Software/Devices with ANT+ trainers (FE-C) protocol. The ANT+FE-C is "open" and allows the trainer to run any software that supports ANT+FE-C

  • Wireless magnetic resistance with electronic adjustment

  • ANT+ Wireless and Bluetooth Smart transmission


The Qubo is designed for use with popular apps such as Trainer Road and Zwift.
You can also manually adjustyour QUBO resistance directly from your mobile device. Elite offers a free appfor use with the QUBO system which allows you to set fixed resistance levels or set a constant power target and let the app adjust as you ride.


The QUBO system uses estimated power and can't account forfluctuations in rolling resistance, therefore, the system accuracy is relative and at times will not agree with "on-bike" power meters.

The system is designed to use either ANT+ or Bluetooth to connect with your computer. However it has been our experience that ANT+ is the preferred method of operation, and we include the ANT+ key with each unit. Be aware that Bluetooth connection problems are highly dependent on the device used to connect and Inside ride cannot be responsible for Bluetooth connection issues.
All products sold through our website are returnable within a 30 day time period. The return shipping charges are the responsibility of the customer and will be deducted from the refund

To Purchase:

A Review of the New Floating Fork Stand

Professional mountain bike racer, Evan Plews had a nasty spill this season.  It's a harsh reality of bike racing, but it doesn't mean that fitness has to be thrown out the window, or that all of the work that has been accumulated to get to a certain form needs to go down the drain.  Evan used our new Floating Fork Stand to continue to maintain his fitness while he healed.  This is what Evan had to say:

"As a professional athlete I've trained thousands of hours on my E-Motion Rollers and cannot imagine riding a fixed trainer ever again. I broke my shoulder this year. I couldn't fully support my weight and I was concerned about riding outside or on the rollers. The FFS attachment preserved the free-floating ride quality I love but gave me the security to ride with no concern for my injury. This is an amazing accessory for those who aren't ready for the total commitment to rollers or need more stability for specific workouts!"

(Learn more about Evan and follow his adventures here:

Smart Resistance Control for ZWIFT and Other Applications

Many of you have asked about the smart resistance control announced 
last year. Here is the current status:
The original project to create a high end smart resistance for the 
rollers has run into compatibility problems and has been cancelled. 
In it's place we have chosen to fit smart resistance units made by 
Elite, which means they are a bit lower in maximum wattage and a bit 
slower to respond to large changes in target power, but will function 
reliably with a wider range of apps going forward .
The units are the same as found on Elite's"QUBO digital Smart 
B+"trainers. These are ANT+ FEC compatible and will pair with 
typical apps such as ZWIFT and TRAINER ROAD, as well as Elite's own 
training software. Estimated release will be in mid September. 
Pricing is expected to be $300 factory installed and $330 for user 
installed kits. They are compatible with rollers sold since 2010 
(model H). Unfortunately it is not compatible with the earlier model 
F and model L.

ANT+ Remote Control

One of the most visible changes to our loyal riders who have been using the older wireless control will be the new purpose-designed remote control for a bicycle handlebar.  Let’s just say our old remote was not purpose-designed for the bicycle.  We have partnered with o_synce in Germany who have designed this great sweat-proof, multi-button remote control that easily attaches and detaches on your handlebar. 

Just today we received our first bulk shipment of remotes as we start to get our inventory ready for the next generation wireless device.  Stay tuned!


Welcome to the new digital face of Inside Ride.  We hope you enjoy the new website.  We really appreciate our customers, many of you are raving fans and we love hearing from you! We're going to use this blog to reciprocate and keep you informed about some exciting (at least we think so) new developments coming out of Inside Ride.  Please stay tuned!

Your Inside Ride Team

Designed and manufactured in the USA.

Available for purchase online for customers in the USA and CANADA.
Customers outside of North America should contact our partner Elite.