In the sport of Track Cycling there is an event know as the Points Race.
It is 40 km for the Men and 25 km for the Women, this takes approximately 45 minutes to complete. However it is not a race in the traditional sense. The winner is not determined by the rider that simply crosses the finish li...

We have three rounds of 120 second ladders.
Each round consists of seven minutes of hard work broken down into six efforts.
20,40,60,80,100,120 seconds, with a 20 second recovery between each effort.
Each effort should be at a hard to very hard intensity, as the recovery is too short for these t...

This workout is designed to give you an appreciation of the difference between Average Power and Normalised Power.
Normalised Power is an adjusted measurement of average cycling power, designed to better reflect the variable experience of riding a bike. For steady efforts such as time trials or ...

This workout is all about mental toughness is the face of uncertainty.
There are eight efforts in total.
2 x 5 minutes
2 x 4 minutes
2 x 3 minutes
2 x 2 minutes
What is unknown is in what order you will be presented with these efforts.
The goal for each effort is to maintain a Hard intensity fr...

This workout challenges your ability to control your intensity.
You have six 5 minute efforts.
1 minute VERY HARD
1 minute HARD
1 minute MODERATE
1 minute HARD
1 minute VERY HARD
After a very intense start, you have to settle into a hard intensity before the middle minute being moderate. From th...

This workout is all about resistance. It is about riding with a significant load on the pedals.
There are eight 3 minute efforts.
We start by finding the 'Base' resistance, and from there we increase it depending on the effort.
1. 3 minutes at Base
2. 3 minutes at Base Plus
3. 3 minutes at Base P...

This workout is a basic interval set of one minute On one minute Off.
The workout lasts 30 minutes consisting on 15 one minute intervals.
The goal is to do 12 intervals as hard as possible.
You are encouraged to 'Opt Out' of 3 intervals over the course of the 30 minutes to maximise the 12 interva...

In this workout we will be experimenting with a number of different strategies to best execute a four minute race.
There are 6 x 4 minute efforts.
Each Race Plan consists of 2 minutes HARD and 2 minutes VERY Hard.
We will distribute these minutes in a different sequence with each effort.

Race 1...

This workout is all about autonomy. Using the concept of self-regulation, you have ten 30 second windows of opportunity to either attack or recover.
What you do with these windows will determine the outcome of this workout.
2 x 15 minute rounds.
Each round consists of 5 x 3 minute blocks.
Each bl...

In this workout we are trying to simulate the attacks of a race. It is not enough to just sprint or surge. We need to maintain that intensity to capitalise on our advantage. That means we push and hold.

A 20 second sprint followed by a 40 seconds sustained effort.
You will then have 30 seconds t...

Steady state for Dummies.
The idea of this work out is to simulate 35 minutes of continuous effort without having to do it.
By breaking down the workout into four minute efforts, it is psychologically a lot easier to maintain the required intensity for the full duration.

4 minutes HARD
1 minute...

This workout is all about withstanding the fatigue as you fluctuate between two intensity levels. Moderate and Very Hard.
Over the course of the efforts both levels will become increasing more difficult and you will be challenged to make it to the end of each effort.

There are four 7 minute effo...

Four sets of stairs, each consisting of four 2 minute steps of increasing intensity.
First step easy, second step moderate, third step hard, final step very hard.
2 minutes Easy
2 minutes Moderate
2 minutes Hard
2 minutes Very Hard
Repeat 4 times with no recovery between each set.

Cycling is a team sport. In order for a team's leader to have the best chance to win, elite cycling teams aim to ride what they call a lead out.
This is where a number of riders in a team will ride at 100% intensity in a line of riders, with the goal to get as close to the finish line as possibl...

Typical VO2 max workouts are built using repetitions that you could sustain for a maximum of 4-8 minutes, with active recovery between effort (with a total volume of 10 to 20 minutes at VO2 max). The pace is very similar to the 2-3 km race pace for runners.

This workout consists of four 4 minute...

This workout consist of three 11 minute rounds.
Each round was three waves.
Your intensity will change on the minute, every minute.

Moderate
Hard
Very Hard
Hard
Moderate
Hard
Very Hard
Hard
Moderate
Hard
Very Hard

With ~2 minutes of recovery between each round.

High Intensity Interval Training is dependant on the variable of intensity being high. You have to work hard. REALLY hard for short periods of time.
This workout has three 10 minute rounds
Each round consists of 10 efforts
First Round
40 On 20 Off x 10
Second Round
30 On 30 Off x 10
Final Roun...

This workout consists of six 4 minute efforts. Each has a Very Hard push to begin and end each 4 minute block. The length of these Very hard efforts increases over the course of three efforts, and then you repeat the process.

30 seconds Very Hard
3 minutes Moderate
30 seconds Very Hard
1 minut...

This workout consists of 19 minutes of hard work, broken down into seven efforts.

4 minutes Hard
2 minutes Off
3 minutes Hard
1.5 minutes Off
2 minutes Hard
1 minute Off
1 minute Hard
30 seconds Off
2 minutes Hard
1 minute Off
3 minutes Hard
1.5 minutes Off
4 minutes Hard

You should approach e...

High Intensity Interval Training is dependent on the variable of intensity being high. You have to work hard. REALLY hard for short periods of time.
This workout has two 15 minute rounds
Each round consists of five 3 minute sets
Each set has 3 efforts
40 On 20 Off
30 On 30 Off
20 On 40 Off
Repe...

Note; This workout requires a console that displays cadence (RPM).

This workout is all about your cadence, which is how fast you are peddling, measured in revolutions per minute (RPM).
We have eight 3 minute efforts, where the RPM will increase every 60 seconds, whilst the resistance remains unc...

This workout is all about building the duration of time spent riding hard and above.

There are four 6 minute efforts.
2 minutes Very Hard
1 Minute Hard
1 Minute Very Hard
2 Minutes Hard
You will have 3 minutes of recovery between each effort.

We start each effort with 2 minutes Very Hard. Thi...

This workout is a physical and mental challenge. There are four 8 minute rounds. Each round consists of 5 anaerobic efforts (Short/Very Hard) and 1 sustained effort.
4 x 8 minute rounds
40 seconds Very Hard
20 seconds Easy
x 5
Plus 3 minutes Moderate

The challenge is to have the aggression and ...

The goal of this workout is to maintain a moderate intensity for 10 minutes with five 15 seconds very hard surges every two minutes.

This workout consists of three 10 minute efforts. Each effort has 8:45 at a moderate intensity with five 15 second surges of very hard work interspersed throughou...