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.



CSK-2 High Cadence Spin Pyramid

Workout intended for: All athletes, all abilities

Total Workout Time: 40-60 Minutes

This is a skill drill mostly used in the off-season but it may also be incorporated into your training plan throughout the year to help maintain your spinning suppleness. The workout is all about neuromuscular development and teaching your muscles how to fire quickly and efficiently. A smooth, fluid pedal stroke combined with a good cadence is an integral part of riding fast and efficiently. It will also help to work out any dead spots where power isn't being produced.

Try to focus on quick, smooth pedal strokes with very light tension and avoid bouncing on the saddle as your cadence goes up. Cadence is measured in Revolutions per Minute, or RPM. This is the number of times your legs complete full circles in 60 seconds of riding. This high cadence workout is a low stress workout.

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
Z2 for 2' – Cadence between 90-110

Begin main workout
Main Workout: 20 minutes per set

Main workout Notes:
1. You have the choice to do any segment of this workout in the aero or drop bar position as well as sitting up with your hands on the tops of the bars. It may be easier at the higher cadences sitting up, but experiment and mix it up to see what works best for you.

2. The high cadence "intervals" progressively get faster (RPMs) but the duration is shorter as the turnover increases.

3. Focus on smooth fast pedaling and try to maintain a relaxed upper body. Pay attention to how much your upper body is moving and try to limit its movement. At the higher RPMs you will most likely be moving and this is OK, the main focus is your cadence and leg turnover first.

4. Avoid bouncing in the saddle and grip the bars lightly, try to stay relaxed and focused during the intervals.

5. If you are having a hard time maintaining 110+ RPMs without bouncing, then find a comfortable cadence slightly below that and build up your RPMs from there until you are efficient enough to spin 110+ RPMs without bouncing. As noted in note 3, at the higher RPMs you will most likely be bouncing and moving around (this is OK). Once you train your legs to the higher RPMs and have that mastered, begin focusing on limiting your body movement and combining both the higher RPMs and a relaxed upper body.

6. Optional: Extra sets: The coach may have noted on your specific training plan to do multiple sets of this main workout or you may want to do a second set for additional time. Each main set is 20' in duration; no rest is needed between each set since it is a low intensity workout. Total workout time for 2 sets is 60 minutes.

7. Your training zones for the workout will vary but typically the range should be between Z1-Z3 depending on how high your rpm's are and the duration of the spin interval.

Workout Example:
3' at 90-93 rpm
2' at 95-98 rpm
1' at 100-103 rpm
45'' at 105-108 rpm
30" at 110-113 rpm
15" at 115+ rpm
5' "recovery / stabilization" period at 80-95 rpm
15" at 115+ rpm
30" at 110-113 rpm
45'' at 105-108 rpm
1' at 100-103 rpm
2' at 95-98 rpm
3' at 90-93 rpm

Main workout complete – begin cool-down or complete 1 more set

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