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.



CIT-3 Spd-Burst Intervals 4x15", 4x1'

Workout intended for: racers, strong recreational riders

Duration: 45 Minutes

Mini-Interval speed bursts.

Warm-up: Begin with a light but progressive (Z1-Z3) 15 minute warm-up.
Cadence for warm-up: 85-100

Main Workout: 15 minutes
Main workout consists of doing (4) 15" x 1' intervals, followed by a 4' Z3 recovery spin before finishing with (4) 1' x 1' intervals.

Complete in the following order:
(4) 15" in Z4 x 1' Z3
(1) 4' in Z3 (recovery period before starting the 1' efforts)
(4) 1' in Z5 x 1' Z3

Cadence for main workout:
Z5 efforts = 90-110 rpm (higher the better)
Z4 efforts = 90-110 rpm (higher the better)
Z3 efforts = 80-95 rpm

Cool-Down: Progressive Z2-Z1 for 15 minutes
Cadence for cool-down: 85-100