High Impact Cycling Workouts
I provide a diverse array of 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 Heart Rate Training for Cyclists article, 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 (*).
I provide a diverse array of 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 Heart Rate Training for Cyclists article, 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 - Active Recovery
- Cycling Workout #2 - High Cadence Recovery
- Cycling Workout #3 - Steady Spinning
- Cycling Workout #4 - Steady Spinning Indoors
- 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*
- Cycling Workout #13 - Pyramid Intervals (Constant Cadence)*
- Cycling Workout #14 - Pyramid Intervals (Constant Gearing)*
- Cycling Workout #15 - Time Trials*
- Cycling Workout #16 - Time Trials (Cadence)*
- Cycling Workout #17 - VO2 Max Intervals*
- Cycling Workout #18 - Sprint Intervals: Short*
- Cycling Workout #19 - Sprint Intervals: Long*
- Cycling Workout #20 - Single Leg Training
- Cycling Workout #21 - Power Bursts