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.



Duration: 60 Minutes

(1 set of (6) 30 sec. on x 2 min. off)
This workout can be completed on either the trainer, mtb or road bike. Warm-up for 15 minutes, then go as hard as you can in Z5+ for 30 seconds. Recover for 2 minutes and repeat the 30 second Z5+ effort. Do (6) 30 second efforts (total Z5+ time will be 3:00 min.). The 30 second efforts start while you are riding and not from a stand still. Finish the ride with an easy 15-20 minute cool-down or until you have reached the 60 minute duration.