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.



POWER INTERVALS #10 (4) 10’, Z4-Z5 (CX / MTB)

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

Workout time: 90 Minutes

Workout Notes: This is a power workout directed toward cyclocross and mountain bike racing.

Cadence for the 3-5 minute rest / recovery times will be 75-95 rpms

Make sure not to "grind" your knees into the ground, find a sensible rpm that will not hurt or damage your knees but will allow you to apply solid power for 10 minutes. These are hard intervals so pay attention to what your body is telling you.

1. Warm-up 15 minutes
2. Complete (4) 10 minute efforts @ cadence of 50-65rpms at a hard effort (threshold or slightly higher).
3. Rest = 3-5 minutes between those 10' efforts
4. Progressive 10' cool-down