When it comes to racing, speed is the name of the game!

We all want to be fast. It’s just a matter of fact. No one wants to be slow—we all strive for speed. The thing about speed though, as with most things, you won’t get better unless you work on it. So that’s exactly what we’re going to do today!

In this workout, you’ll focus on maintaining a high cadence for the short fast sprints, and recover as needed in between. Your cadence and resistance (or gear) will drop, so try to let your heart rate drop a bit before going all out again. This is a grueling and effective workout, focused on increasing your ability to sprint and make strategic moves while cycling.

On the hard cycling intervals, take your gear or resistance level to a point where you can maintain the fast cadence of 90–110 RPMs for all 20 sprints. During the recovery, try an easy cadence that feels relaxing, but keeps your legs moving.

Alright, it’s go time! You’ve got this.

Today’s focus: Speed

Warmup: Bodyweight and Cycling
30 seconds each:
shoulder swings
shoulder circles counterclockwise
shoulder circles clockwise

4 minutes easy pedaling

ROUND 1: On equipment (Complete 20 times through)
10 seconds hard cycling—90 to 110 RPM
20 seconds recovery pedaling

ROUND 2: On equipment (Complete 1 time through)
7 minutes moderate tempo

ROUND 3: On equipment (Complete 20 times through)
10 seconds hard cycling—90 to 110 RPM
20 seconds recovery pedaling

ROUND 4: On equipment (Complete 1 time through)
7 minutes moderate tempo

Cooldown: Bodyweight and Cycling
3 minutes easy pedaling

30 seconds each:
quad stretch
hamstring stretch
calf stretch
glute stretch

Hopefully you’re feeling faster than ever after that workout. Although the intervals were short, they’ll prepare you to pass and make powerful movements come race day.

Don’t forget to check out the other workouts in this series!

Good luck and stay fit!

Becca Capell
iFit Head Trainer

 

The Workout

Cycling Workout: Speed Work
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