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.



Easy Micro Tempo, Z2-3, 45'-60'

Workout intended for: All athletes, all abilities

Duration: 45-60 Minutes

Easy Tempo Mix (4 sets of 5 x 2)

This workout will be between zones 2-3. Find a nice comfortable gear that will allow you to stay within zone 2. This will be your base gear for your 5 minutes "off".

After riding in zone 2 for 5 minutes shift up to a harder gear that takes you into the upper zone 3 and do 2 minutes "on".

Stay in this harder gear and maintain the upper zone 3 HR for 2 minutes. After the 2 minutes "on" are complete shift back down into zone 2 for another 5 minutes "off" and repeat the 4 sets.

Make sure you warm up at least 10 minutes before completing the sets and cool down for 10-15 minutes afterwards.