Free Workouts

Here is a collection of free cycling workouts. They range from very basic active recovery spins to hard tempo intervals.

These workouts can be used by everyone ranging from the recreational cyclist to the hardened racer. The key to utilizing these workouts are to place them strategically into your specific training program during the various training phases throughout the year.

Feel free to incorporate them into your individual program if you are self-coached. If you have any questions regarding any workout please fee free to contact me.  

Coach Chris

Prior to starting any workout program you should always consult your licensed medical doctor and get their approval to begin such activities. By using any of these workouts you agree to the website terms of use.

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CP-5 Power Sprints Z5

Workout intended for: racers, strong recreational riders, this is an advanced workout and not intended for beginner riders.

Total Workout Time: 60-70 Minutes

These sprints are for building explosive speed, which is needed in any sprint situation or road attack in road races. This will also help for mountain biking and cyclocross starts. Find a flat stretch of road or trail and after a good warm-up, come to an almost complete stop. In a big gear, accelerate as hard as you can for 10-15 seconds. Allow yourself time to recover and repeat this 6-8 times. If you want to add some resistance do these on a slight uphill or into the wind or use a slightly bigger gear.

Warm-up: Begin with a progressive 15 minute warm-up. You will bring up your HR to Z3 before you begin the main workout.

Warm-up Example:
Z1 for 5' – Cadence between 80-95
Z2 for 4' – Cadence between 90-110
Z3 for 4' – Cadence between 95-115 (higher cadence preferred)
Z2 for 2' – Cadence between 90-110
Begin main workout or if needed warm-up a bit longer

Main Workout: 35-40 minutes

Main workout Notes:
1. Find a flat stretch of road or trail and after a good warm-up, come to an almost complete stop. In a big gear, accelerate as hard as you can for 10-15 seconds. Allow yourself time to recover and repeat this 6-8 times. If you want to add some resistance do these on a slight uphill or into the wind. You could also use a slightly bigger gear.

2. Total workout time for the intervals and the recovery in-between will be ~35' for the main workout.

3. This workout is not based on HR since the efforts are so short. These intervals are based on shear explosive power efforts lasting 10-15" each. Recover no longer than 3'-4' between efforts.

4. If you are unable to complete all the prescribed intervals, that is OK. Complete as many as you can with quality efforts. As your fitness improves in the coming weeks / months you will be able to complete all of the intervals.

Workout Example:
Interval #1-8: Explosive sprint for 10-15" followed by a 3'-4' recovery in Z2-Z3
Repeat sprint (6-8 of them) or until you have reached 35-40 minutes or you cannot do any more sprints at quality efforts due to fatigue.

Main workout complete – begin cool-down

Cadence for main workout:
Sprint efforts = 60-100+ rpm
Z2-Z3 efforts = 80-105 rpm

Cool-Down: Z2-Z1 for 15 minutes
Cadence for cool-down: 80-105