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.



CE1-3 Easy Spin 60'

Workout intended for: All athletes, all abilities

Duration:  60 Minutes

This is an easy no stress indoor or outdoor workout to promote recovery or to "up" the frequency of riding per week with no additional stress to the muscles.

Ride for either 60 minutes or 16-20 miles your choice.

Warm-up: Z1 for 15 minutes
Cadence for warm-up: 80-95

Main Workout: Z2 for 30 minutes
Cadence for warm-up: 80-95

Cool-Down: Z1 for 15 minutes
Cadence for cool-down: 80-95