Cycling Workouts

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High Impact Cycling Workouts

In the coming weeks, I will be posting high impact workouts designed to enhance your cycling performance. In order for you to gain the greatest benefit, I will provide these workouts in a downloadable PDF format so you can print and use them at your leisure. Each workout will describe the time needed to complete the session, the primary goal of the workout, the desired intensity level, the gearing and cadence (RPM) requirements, and the terrain and conditions needed for a successful training session. To get the most out of these workouts, I strongly urge you to review my Performance Cycling newsletters, particularly Heart Rate Training for Cyclists, which introduces the concept of 'training with heart rate' and describes the 5 training zones. Please note, if you will be working at Heart Rate Training Zone 3 or higher, I suggest you obtain approval from your physician for high intensity training! This is especially important with Zone 4 & 5 workouts. Therefore, I have marked these very high intensity workouts with an asterisk (*).

Cycling Workout #1 - Steady Spinning

Cycling Workout #2 - Steady Spinning Indoors

Cycling Workout #3 - Active Recovery

Cycling Workout #4 - High Cadence Recovery

Cycling Workout #5 - High Cadence Spinning

Cycling Workout #6 - Tempo Ride

Cycling Workout #7 - Cadence Intervals

Cycling Workout #8 - Strength Intervals

Cycling Workout #9 - Fartlek

Cycling Workout #10 - Hill Climb

Cycling Workout #11 - Hill Intervals*

Cycling Workout #12 - Pyramid Intervals (Constant Cadence)*