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 (95+) Z2-3 60’

Workout intended for:  All athletes, all abilities

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.

Duration: Varies

This will be an easy zone 2 trainer ride focusing on a higher cadence.  -Concentrate on keeping a cadence above 95+ rpm.

Find a comfortable gear that allows you to ride within zone 2.

The goal of this workout is to keep / get your legs use to pedaling at a high 95+ cadence and to maintain a certain amount of time on the bike.  You can eventually progress to higher 105+ rpm once you get use to the 95+ cadence.