Top 10 Bike Workouts of 2023

The most popular workouts on my website over 2023, where predominantly published before 2023. Some were publish as far back as 2016 (Russian Sprints – it’s such a classic workout) inside the first year I publishing these workouts to make it easy for my athletes to follow along with. Since then I’ve published over 400 bike workouts as part of my popular Wednesday Windtrainer Workout series that then morphed into Sunday Smart-Trainer Session series, where each Sunday (originally Wednesday) I post a different bike workout.

If you would like to download the Top 10 Bike Workouts as Zwift (.ZWO) and Garmin (.FIT), there is a link at the base of the article.

Grin and Bear It – VO2 max is a crucial determinant of aerobic capacity and, therefore, endurance performance. This workout will help build and develop your VO2 max and tolerate some lactic acid and is suitable for road cyclists, triathletes, and mountain bikers. Do this ride with Coach Ray on the Velocity App for FREE – https://app.vqvelocity.com/vod/3743?s=eapbh1

Russian Sprints – This session is a great way to develop your anaerobic capacity and top-end speed. It is perfect for road cyclists and mountain bikers.

Jesper Medhus’ VO2 Max Test – Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session has you riding at your VO2 max and is great for both determining your VO2 Max and also for developing it. This session is great for triathletes, road cyclists, and mountain bikers.

Easy Tempo – Preparing your body for the intensity that will be replicated and sustained during an event is an essential part of training. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

Tempo Session #2 – Preparing your body for the intensity that will be replicated and sustained during an event is an essential part of training. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

Russian Pyramids – This is a great workout for developing your VO2 Max within a longer ride. This is perfect for short-course triathletes and also road racers and mountain bikers.

Jesper Medhus Day 12 – Developing your VO2 max without overdoing things will give great fitness benefits, but doing too many intervals at high intensity will force the body to recover, limiting and restricting further fitness gains. This session includes efforts at both Level IV to give a bit of a pre-fatigue effect before hitting you with some Level V efforts. This session is great for triathletes, road cyclists, and mountain bikers.

Prepare For Short “Punchy” Efforts – This hill simulation ride will develop both your VO2 max and threshold intensities to enable you to climb stronger and more solidly over a range of hills but particularly short punchy climbs. This is great for all cyclists including mountain bikers and triathletes.

The Wringer – This is a windtrainer session that is great for developing top-end VO2 Max Power.  It is perfect for triathletes, road cyclists, and mountain bikers alike. Do this ride with Coach Ray on the Velocity App for FREE – https://app.vqvelocity.com/vod/3699?s=eapbh1

The Gorby – Spending time riding at the VO2 Max level will develop your top-end speed and power. This will strengthen your climbing and also build your ability to surge hard for the line or initiate a breakaway. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

Purchase ALL Workouts as Zwift (.ZWO) and Garmin (.FIT) files

To download the complete Top 10 bike workout Zwift (.ZWO) and Garmin (.FIT) files, purchase using the link below to purchase for NZ$17 (~US$1 per workout) click here.

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