If you’re short on time but still want to become a stronger cyclist, this is an excellent workout to add to your training week. Riding the Line Minus develops your ability to repeatedly produce hard efforts before settling back into a strong, sustainable pace. It’s particularly effective for road cyclists, but triathletes, mountain bikers and gravel riders will also benefit from this session.
Each Sunday, I’ll post a Smart-Trainer Session that you can complete to improve your cycling fitness. See my previous article explaining the different Training Intensity Levels to understand how hard each effort should feel. If you’re training directly with me, I’ll generally prescribe these sessions using either Power Zones or Heart Rate Zones to match your individual training programme.
This version is adapted from an original workout published by Bicycling Magazine, with modifications to better suit the athletes I coach.
Today’s Workout
Riding the Line Minus
Warm-Up
- 10min Level II
Main Set
- 4 sets of:
- 30sec Level V++
- 30sec Level II Recovery
- 30sec Level IV+
- 1min Level IV-
Cool-Down
- 10min Level II
Post-Ride
- 10min Stretching
Total Riding Time: 30 minutes
Why You’re Doing This Session
The ability to recover while still riding strongly is an important skill in almost every cycling discipline. Whether you’re cresting a climb, responding to an attack, pushing through a technical trail or exiting a corner in a criterium, you’ll often need to produce a short burst of high power before quickly settling back into a hard but sustainable effort.
This session teaches your body to make that transition efficiently. By alternating between very hard efforts and riding just below your threshold, you’ll improve your ability to recover without completely backing off, making you a stronger and more resilient cyclist.
What You Should Focus On
Start the warm-up with an easy cadence of around 90rpm, allowing your legs and cardiovascular system to prepare for the harder work ahead.
The first 30-second effort at Level V++ should be hard but controlled. Think about producing smooth power rather than sprinting wildly. The goal isn’t to empty the tank in the first few seconds.
Use the 30-second recovery to regain control of your breathing while continuing to pedal smoothly. Resist the temptation to completely switch off.
The following 30 seconds at Level IV+ should feel challenging but sustainable, before settling into one minute at Level IV-, where you should focus on maintaining a steady rhythm and consistent power despite the fatigue from the earlier efforts.
Aim to make every repetition as consistent as the previous one.
Common Mistakes To Avoid
One of the biggest mistakes riders make is attacking the first repetition far too aggressively. This often leads to fading badly in the final sets.
Another common error is allowing cadence to drop as fatigue builds. Keeping your legs turning smoothly will help maintain good technique and make the workout more effective.
Finally, don’t treat the recovery periods as complete rest. Continue pedalling easily so you’re ready to produce quality efforts throughout the entire session.
Coach Ray’s Tips
Indoor riding places greater demands on cooling than riding outdoors, so use at least one fan and keep a drink bottle within easy reach. Even during a 30-minute ride you’ll lose a surprising amount of fluid.
If you’re using ERG Mode, concentrate on maintaining a smooth cadence and let the trainer manage the resistance. If you’re riding in Resistance Mode, focus on producing consistent power across every repetition rather than chasing one exceptionally high number.
Remember, the goal of this workout isn’t to set a power record—it’s to complete all four repetitions at a consistently high standard.
Coach Ray Rode This Session
I always like to ride the workouts I prescribe whenever possible, giving me a better understanding of how they feel and allowing me to make adjustments before sharing them with athletes.
I completed this session using Velocity, an excellent indoor cycling platform that delivers structured workouts in an engaging virtual environment. It’s become one of my preferred ways to complete indoor cycling sessions, particularly when time is limited and I want to focus purely on the quality of the workout.
Below is my data from completing this session on Velocity.
Ride This Workout on Velocity
I completed this workout using Velocity, an interactive indoor cycling platform designed to make every session more engaging and purposeful. Whether you’re training for a road race, triathlon, mountain bike event or simply looking to improve your cycling fitness, Velocity makes structured training enjoyable and easy to follow.
If you’re looking for a fresh alternative to indoor riding, you can ride free for 14 days and experience the workouts for yourself.
👉 Start your FREE 14-day Velocity trial here:
http://app.vqvelocity.com/join?a=rhs956
I’d love to hear what you think once you’ve had a chance to give it a try!