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-4 Spd-Burst mini-HIT Intervals 1'x1', 30"x1', 10"x1'

Workout intended for: racers, strong recreational riders

Duration: 50 Minutes

Mini-Interval higher intensity with max 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) 1' x 1' intervals, followed by (4) 30" x 1' intervals, finishing with (6) 10" x 1' intervals.

Complete in the following order:
(4) 1' in Z4 x 1' Z3
(4) 30" in Z5 x 1' Z3
(6) 10" in Z6 x 1' Z3

There is no rest periods between the 4,4,6 sets. Your "rest" between those sets are the 1' Z3 times that are built into your intervals.

Main workout notes: For the 30" and 10" efforts, your heart rate readings will not register immediately during those efforts due to the HR lag time. For these efforts, go by feel and push it hard and give it your all for the Z6 intervals.

Cadence for main workout:
Z6 efforts = 90-110 rpm
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