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-6 2x20' Cruise Intervals Z4

Workout intended for: racers, strong recreational riders

Total Workout Time: 90 Minutes

This workout is for building up long high intensity endurance efforts and enhances one's ability to sustain hard work and maintain a faster pace (or higher power output). This is a hard workout but the fitness benefits will pay off later.

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

Main Workout: 60 minutes

Main workout consists of: (2) 20', Z4 efforts with a 20' recovery between the efforts. The hard efforts should be completed in the aero or drop bar position if you are focusing on time trials or triathlons.

Complete in the following order:
Interval #1: 20' in Z4 (in aero position for focus on TT or triathlons)
Recovery: 20' in Z2-Z3
Interval #2: 20' in Z4 (in aero position for focus on TT or triathlons)

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.

Cadence for main workout:
Z4 efforts = 90-110 rpm
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