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-5 2x10' TT Intervals Z5

Workout intended for: racers, strong recreational riders

Total Workout Time: 70 Minutes

This workout is for building up long high intensity endurance efforts.

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

Main Workout: 40 minutes

Main workout consists of: (2) 10', Z5 (TT Pace) efforts with a 20' recovery between the efforts. The hard efforts should be completed in the aero or drop bar position..

Complete in the following order:
Interval #1: 10' in Z5+ (in aero position)
Recovery: 20' in Z2-Z3
Interval #2: 10' in Z5+ (in aero position)

Main workout notes: During your 20' recovery period sit up and get out of the aero position. You will be exhausted after this workout but it will teach your body how to deal with the higher physical stress demands and build up your LT tolerance levels to make you stronger down the road.

If you have not done this duration of Z5 effort before, then it is best to start with trying to do 5-8' intervals instead of the 10'. Work your way up to a longer duration as you become fitter in the weeks/months ahead. This is an advanced workout for experienced riders so don't get discouraged when you start them.

Cadence for main workout:
Z5+ efforts = 90-110 rpm (higher the better)
Z2-Z3 efforts = 80-95 rpm (low enough to bring your HR down and to have your legs feel "recovered")

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