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.



COD-60 Easy Over Distance Z2

Workout intended for: All athletes, all abilities

Duration: 60 Minutes

This is a typical low to no stress easy aerobic base ride, also known as an "Over Distance" workout. The pace in zone 1 can usually be described as "embarrassingly slow" to a "conversational pace" while in zone 2. Even in Z2 it will still feel too easy.

Don't fall into the trap of going harder on this ride; it will defeat the purpose of this workout. The whole point of OD training is to facilitate the physiological changes within your body, mainly increasing mitochondria at the cellular level and greatly increasing capilliarization. If you need to push it harder to climb short steep hills, do your best to keep the effort as low and short as possible.

Warm-up: No warm-up is required since the entire ride is at a low effort.

Main Workout: 60 minutes

Main Workout Notes:

1. This ride is best completed on a flat course. If the only terrain you have is rolling hills, try to make sure you climb the rollers in a gear low enough to keep you in Z2. Limit and try to avoid spending time in Z3 if possible. Remember we are trying to facilitate the physiological changes that this low intensity workout is targeting.

2. Depending on your bio-mechanics, weather or terrain you may spin between 80-115 RPMs. Adjust your cadence to work with your prescribed training zones and maintain smooth pedaling.

3. Enjoy this easy ride and have fun with it. Caution: it will be very hard to hold back and not go harder since you will most likely be passed by other riders. Resist the temptation to pick up the pace and push it!

Complete: Z1-Z2 for 60 minutes

Cool-Down: No cool-down is required since the entire ride is at a low effort.