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.



CLT-1 Lactate Threshold (LT) Test

Workout intended for: racers, strong recreational riders

Total Workout Time: 60 Minutes

This is a 30 minute field test to determine your lactate threshold (LT) heart rate by doing a 30 minute time trial. Perform a solid warm up, and then do the 30 minute time trial (all-out effort) on a relatively flat course.

Record your average heart rate for the final 20 minutes of the main 30 minute time trial. We will then use this number as your lactate threshold heart rate. Follow the test up with a 15 minute cool-down. If you do the test inside, make sure you have a big fan to keep you cool during the test. If you do the test outside, do it on a day when it is not windy. Make sure you are well rested the day before you complete this test.

Warm-up: Begin with a 15 minute warm-up. You will bring up your HR to Z4 before you begin the test. Take as long as you need to warm-up until you feel ready for the hard 30 minutes.

Warm-up Example:
Z1 for 2' – Cadence between 80-95
Z2 for 3' – Cadence between 80-95
Z3 for 4' – Cadence between 80-95
Z4 for 2' – Cadence between 90-110
Z2-Z3 for 4' – Cadence between 85-110

Begin test or if needed warm-up a bit longer

Main Workout: 30 minutes

Main workout Notes:

1. Begin in a gear that you can maintain for 30 minutes. Don't go out too hard early on, hold yourself back for the first 10 minutes (still push it near Z5 though) but don't burn all your matches. After the initial 10 minutes push it as hard as you can to complete the final 20 minutes of the test.

2. Pace yourself so that you can cover the maximum distance over the 30 minutes. Your pace should be relatively constant. The beginning will feel fast but sustainable, while at the end you will have given as much as you can. You should do the test while you are rested - the day before the test should be a day off or a light day of training.

3. Make sure your bike computer is working correctly and ready to record your workout data. If you know how to use your lap feature on your bike computer you should use it, otherwise we can extract the average for the last 20 minutes from your overall file.

4. We are interested only in your average heart rate for the last 20 minutes of your 30 minute test.

5. Make sure you have a big fan to keep you cool if you do the test inside and that you are well hydrated.

6. Good luck!

Test Example:
Z4-Z5 for 10' – Cadence between 90-115
Z5+ for 20' – Cadence between 90-115

Test Over – Begin cool-down

Cool-Down: Progressive Z3-Z1 for 15 minutes

Cool-down Example:
Z3-Z2 for 10' – Cadence between 90-100
Z1 for 5' – Cadence between 80-100