Free to download

Cycling Workouts

Cycling Workouts from Cyklopedia. Here you can find examples of workouts based on different zones, ready to download for your Garmin. We have designed these workouts to give you the inspiration for your everyday training plan. You can simply choose the workout and upload it to your Garmin. Feel free to contact us if you need advice, looking for more workouts or wants to analyze your workouts.
Free Training Analysis22 Workouts (PDF)
Damian Chlanda

Use Cycling Workouts to Structure Your Training Plan

Cycling workouts allows you to create structured training at any level you are. We created 7 sample workouts for your Garmin base on power and heart rate as well as PDF with 22 workouts for beginner and advanced cyclist, so you can bring your performance to the next level.

Also we do provide strucured training plans which you can implement to your TrainingPeaks account, don’t forget to connect with our coaching account so we can help you with your training plan.

Remember that all cycling workouts and training plans are completely free and you can adjust them for your needs.

All Zones

100%

Beginner Workouts

100%

Advanced Workouts

100%
Zone 1 - Recovery

Work hard recover harder

Keep it easy, and definitely stop for coffee! A most important ride, this is the time when your body takes tries to recover and adapt to your training load, keep it easy!

45

Time

55

IF

23

TSS
Recovery, Coffee Ride workout
Zone 2 - Endurance

Endurance + Cadence

Focus on pedaling technique by riding with high cadence, staying in Z2. “Teaching” your legs to be able to handle fast cadence, increasing intensity with time.

78

Time

66

IF

56

TSS
Endurance + Cadence workout
Zone 3 - Tempo

Tempo 3 x 20 min

3 x 20 min in Tempo zone is good preparation for longer efforts at this zone and SubThreshold efforts.

110

Time

80

IF

119

TSS
Cycling workouts - Tempo
Zone 4 - Sweet Spots

Sweet Spots 3 x 15 min

“The Sweet Spot” is a place where you are pushing up near your threshold, one of the most important ways to increase you threshold level. It gets you ready for Threshold and over Threshold workouts.

95

Time

81

IF

103

TSS
Cycling workouts - Sweet Spots
Zone 5b - VO2 Max

VO2 max 4 x 4 min x2

VO2 max workouts are supposed to be done after a Base period. It is a “race ready” workout for advanced cyclists.

109

Time

86

IF

136

TSS
Cycling workouts - VO2 Max training
Zone 2 - Endurance

Endurance + Bursts 2x8

Endurance workout with extra ON and OFF Bursts to get you ready for group rides and race acceleration. Bring some freshness to your training plan.

124

Time

75

IF

116

TSS
Cycling workouts - Endurance + Bursts
Zone 6 - Neuromuscular Power

Sprint Session, Neuromuscular Power

Neuromuscular Power is the maximum power you can achieve for a very short period of time. Sprint needs to be done as hard as possible and recovery between as easy as possible. This workout will increase your ability to do last 200 – 250 m sprints.

82

Time

90

IF

111

TSS
Cycling workouts - Sprint Session

Looking for More Cycling Workouts?

22 Workouts to Boost Your Performance