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.



CME-1 Mini-Interval Pyramid Z4 1'-5'-3'-1'

Workout intended for: racers, strong recreational riders

Total Workout Time: 63 Minutes

This is a mini-interval pyramid / ladder workout with a quick descend to cool down. This workout will stress your muscular endurance and teach your body to adapt to various "mini-endurance" durations of slightly higher intensities. These will help when trying to bridge short gaps to other riders, help with maintaining your pace for those shorter climbing efforts encountered on rolling terrain, and those mini accelerations needed to keep up with the various dynamics when riding with a group or with other riders.

Warm-up: Begin with a progressive 15 minute warm-up. You will bring up your HR to Z3 before you begin the main workout. You have the choice of riding positions, sitting, aero or in the drops.

Warm-up Example:
Z1 for 5' – Cadence between 80-95
Z2 for 4' – Cadence between 95-115
Z3 for 3' – 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: 38 minutes

Main workout Notes:

1. Begin the main workout with a 1' Z4 intensity followed by a 1:1 recovery in-between intervals. Continue with the workout until you top out at the 5' interval. Complete the 3' and 1' interval descent to begin the cool-down phase (noted below).

2. Depending on your biomechanics some of you may do the intervals at 100+ RPMs while others may be around 92-95 RPMs. At a minimum, this workout should be maintained above 90 RPM's.

3. Stay relaxed and concentrate on smooth pedaling during the intervals, think about "complete circles".

4. The timed interval begins once you shift up to the harder gear (for each interval), not when your HR reaches Z4. Downshift to an easier recovery gear once you have completed each interval. Note: your HR will still be elevated during the early portion of your recovery time, this is OK. We are measuring the interval times by the increase in workload, not by the amount of time your HR is in the training zones.

Workout Example:
Interval #1: 1' in Z4 x 1' recovery in Z2
Interval #2: 2' in Z4 x 2' recovery in Z2
Interval #3: 3' in Z4 x 3' recovery in Z2
Interval #4: 4' in Z4 x 4' recovery in Z2
Interval #5: 5' in Z4 x 5' recovery in Z2
Interval #6: 3' in Z4 x 3' recovery in Z2
Interval #7: 1' in Z4 x 1' recovery in Z2

Main workout complete – begin cool-down

Cadence for main workout:
Z4 efforts = 90-115 rpm (higher the better)
Z2 efforts = 80-105 rpm

Cool-Down: Z1 for 10 minutes
Cadence for cool-down: 80-100