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.



High Cadence (90+) Z2-3, 45'-60'

Workout intended for:  All athletes, all abilities, this is a good workout for beginner riders or those who are use to pedaling at a 85 and lower cadences.

This workout can be incorporated into your training year round.  Typically it is a good skill drill for the off-season, but maintaining this workout year round will be beneficial.  Focus on the 90 rpms first, then move up to the 95+ workout.

Duration: Varies

High cadence trainer workout. This ride will be between zones 2-3. Find a nice comfortable gear and try to maintain a cadence of 90 and above. This ride is to help keep your legs fresh and to maintain a certain amount of time on the bike.