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.

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POWER & CLIMBING #11 Progressions & Tempo

Workout intended for: racers, strong recreational riders, this is an advanced workout and not intended for beginner riders.

Workout time: 120 Minutes

Warm-Up: 15 minutes
Cadence for warm-up: 85-100

Begin at a very easy pace for 4min. Build into Zone 2 for 4min.
Raise workload to Zone 3 for 4 mins, then speed up to Zone 4 for a 1min.
Spin easy for 2min. before the main-set.

Main Workout: 48-96 minutes
Part 1

2' in the big ring to simulate a hill, increase gear every 30 seconds. Start out in a conservative gear. Maintain a climbing cadence of 70-85 rpms.

2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms

4' in the big ring to simulate a hill, increase gear every 1'. Maintain a cadence of 70-85 rpms. Stand up as needed to stay on top of your power output.

2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms

6' in the big ring to simulate a hill, increase gear every 90". Start out in a conservative gear. Maintain a cadence of 70-85 rpms. Stand up as needed to stay on top of your power output.

2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms

10' tempo effort in the small ring (easy gear) and maintain a cadence between 90-105, Z3

5' recovery / rest in Z1-Z2, cadence: 75-95 rpms

10' tempo effort in the small ring (easy gear) and maintain a cadence between 90-105, Z3

5' recovery / rest in Z1-Z2, cadence: 75-95 rpms

End Part 1

Part 2 (optional if you are really hungry for pain) Reverse Climbing Ladder

6' in the big ring to simulate a hill, increase gear every 90". Start out in a conservative gear. Maintain a cadence of 70-85 rpms. Stand up as needed to stay on top of your power output.

2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms

4' in the big ring to simulate a hill, increase gear every 1'. Maintain a cadence of 70-85 rpms. Stand up as needed to stay on top of your power output.

2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms

2' in the big ring to simulate a hill, increase gear every 30 seconds. Start out in a conservative gear. Maintain a climbing cadence of 70-85 rpms.

2' recovery / rest in Z1-Z2 (small ring), cadence: 75-95 rpms

End Part 2

Congratulations if you did both parts of the main workout, this is a very hard power workout.

Cool-Down: Continue with Z1-Z2 small ring for another 5-15 minutes
Cadence for cool-down: 80-100