One-Hour Workout: Bike Efforts By Race Distance

Whatever race distance you’re training for, try this time-efficient cycling workout that incorporates efforts across all zones.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s bike workout comes from USAT Level I coach Andrew Dollar of Nashville-based FTP Coaching. He says the focus of this workout is to understand different effort levels as they pertain to different racing distances. Work on finding four different gears as you work through the intervals in this ride.


10 minutes building to solid Zone 2 effort (about 70% effort)
3×1 minute high cadence (105+ RPM)
1 minute recovery between intervals

RELATED: Eliminate Your Cycling Weaknesses

Main set

10 minutes at Z2 or iron distance effort (70–75%)
8 minutes at Z3 or half-iron distance effort (80–85%)
6 minutes at Z4 or Olympic distance effort (90–95%)
3 minutes at Z5 or sprint distance effort (95–100%)
5 minutes of recovery spinning (55–60%)
3×1 minute high cadence (105+ RPM)
1-minute recovery between intervals

Cool down

6 minutes easy spinning

More one-hour workouts

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